WORLD 2 · THE PLANS

TRAIN LIKE JIM #15 (SHOULDERS, TRAPS, CALVES, ABS)

1 WEEK1 DAY14 MOVESREADY

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

PRESS START — TRACK THIS PLAN

Here's my most recent Side By Side Training shoulder workout that will have your delts burning.

WEEK 1

DAY 114 MOVES · 46 SETS

EXERCISESETSREPETITION RANGE
Standing One Arm Dumbbell Shoulder Press V·28412, 9, 6, 5
One-Arm Cable Lateral Raise V·37412, 10, 7, 5
One-Arm Cable Shoulder Press V·26412, 10, 8, 6
One-Arm Cable Rear Delt Flye V·06412, 10, 8, 6
One-Arm Dumbbell Shrug V·09412, 10, 9, 8
One-Arm Cable Y-Raise V·01212, 11
Cable External Rotation V·03212, 11
Cable Internal Rotation V·02212, 11
One-Leg Seated Calf Raise V·05415, 12, 10, 8
One-Leg Standing Calf Raise (bodyweight) V·19415, 10, 8, 7
Hanging Leg Raise V·05320, 15, 12
GIANT SET
Crunch V·07330, 25, 20
GIANT SET
Hip Thrust V·03320, 17, 15
GIANT SET
Oblique Crunch on Angled Back Extension Bench V·06320, 18, 14
STAGE CLEAR! TOTAL VOLUME46557 REPS