WORLD 2 · THE PLANS

TRAIN LIKE JIM #17 (CHEST, TRICEPS, ABS, CALVES)

1 WEEK1 DAY13 MOVESREADY

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

PRESS START — TRACK THIS PLAN

Time to blast chest and triceps with my Side By Side Training technique!

WEEK 1

DAY 113 MOVES · 50 SETS

EXERCISESETSREPETITION RANGE
One-Arm Smith Machine Reverse-Grip Bench Press V·36412, 8, 6, 5
One-Arm Smith Machine Bench Press V·38415, 11, 8, 6
One-Arm Low-Pulley Cable Crossover V·04415, 12, 10, 8
One-Arm High-Pulley Cable Crossover V·01420, 19, 18, 16
One-Arm Dumbbell Cross Body Lying Triceps Extension V·03418, 13, 11, 10
One-Arm Triceps Pressdown V·09416, 13, 11, 10
One-Arm Overhead Cable Triceps Extension (Low Pulley) V·14416, 13, 11, 10
One-Leg Seated Calf Raise (left leg in the air) V·05410, 9, 8, 6
One-Leg Seated Calf Raise (right leg in the air) V·06410, 9, 8, 6
One-Leg Leg Press Calf Raise (left leg in the air) V·0149, 8, 6, 5
One-Leg Leg Press Calf Raise (right leg in the air) V·0249, 8, 6, 5
Band Standing Crunch V·11312
Band Roundhouse Elbow V·01312
STAGE CLEAR! TOTAL VOLUME50535 REPS