TRAIN LIKE JIM #11 (SHOULDERS, TRAPS, ABS, CALVES)
1 WEEK1 DAY14 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
This is a pre-exhaust shoulder workout
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Lateral Raise V·45 | 4 | 12, 8, 8, 12 |
| Standing Dumbbell Shoulder Press Both Arms V·30 | 4 | 6, 6, 10, 10 |
| Smith Machine Shoulder Press V·19 | 4 | 10 |
| Rear-Delt Band Pull V·01 | 4 | 12 |
| SUPERSET | ||
| Dumbbell Shrug V·10 | 4 | 10 |
| Hanging Leg Raise V·05 | 3 | 15 |
| GIANT SET | ||
| Crunch V·07 | 3 | 30 |
| GIANT SET | ||
| Reverse Crunch V·01 | 4 | 20 |
| GIANT SET | ||
| Oblique Crunch on Angled Back Extension Bench V·06 | 3 | 15 |
| One-Leg Standing Calf Raise (bodyweight) V·19 | 3 | 6-20 |
| SUPERSET | ||
| Seated Calf Raise V·06 | 3 | 30 |
| Y-Raise V·03 | 2 | 15 |
| Cable External Rotation V·03 | 2 | 20 |
| Cable Internal Rotation V·02 | 2 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 45 | 678–720 REPS |