WORLD 2 · THE PLANS

TRAIN LIKE JIM #14 (BACK, BICEPS, CALVES, ABS)

1 WEEK1 DAY14 MOVESREADY

A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.

PRESS START — TRACK THIS PLAN

This is the Side By Side back and biceps workout I did the other day.

WEEK 1

DAY 114 MOVES · 54 SETS

EXERCISESETSREPETITION RANGE
One-Arm Dumbbell Row V·14412, 11, 10, 8
One-Arm Lat Pulldown V·27412, 10, 9, 8
One-Arm Seated Cable Row V·58415, 10, 8, 7
One-Arm Straight Arm Pulldown V·03412, 9, 8, 6
One-Arm High Cable Curl V·13412, 10. 9, 8
Behind-Back Cable Curl V·1149, 8, 7, 6
One Arm Hammer Curl V·01410, 8, 7, 5
One-Leg Leg Press Calf Raise (left leg in the air) V·01415, 12, 10, 9
One-Leg Leg Press Calf Raise (right leg in the air) V·02415, 12, 10, 9
One-Leg Standing Calf Raise (bodyweight) V·19415, 12, 8, 6
One-Leg Seated Calf Raise (left leg in the air) V·05415, 12, 10, 8
One-Leg Seated Calf Raise (right leg in the air) V·06415, 12, 10, 8
Hanging Leg Raise V·05315
SUPERSET
Crunch V·07320
STAGE CLEAR! TOTAL VOLUME54543 REPS