WORLD 2 · THE PLANS

TRAIN LIKE JIM #9 (CHEST, TRICEPS, ABS AND CALVES)

1 WEEK1 DAY11 MOVESREADY

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

PRESS START — TRACK THIS PLAN

Keep on training with me by following me through this brutal superset/pre-exhaust workout.

WEEK 1

DAY 111 MOVES · 37 SETS

EXERCISESETSREPETITION RANGE
Low-Pulley Cable Crossover V·05412, 10, 10, 10
SUPERSET
Reverse-Grip Bench Press V·17410, 8, 7, 7
High-Pulley Cable Crossover V·02412, 12, 10, 10
SUPERSET
Bench Press V·19410, 10, 8, 8
Overhead Cable Triceps Extension (low pulley) V·15315, 12, 12
SUPERSET
Triceps Pressdown V·10310, 8, 8
Barbell Lying Triceps Extension V·0638, 8, 7
SUPERSET
Close-Grip Bench Press V·15312, 10, 8
Hanging Leg Raise V·05315
SUPERSET
Seated Calf Raise V·06320
SUPERSET
One-Leg Standing Calf Raise (bodyweight) V·1936-20
STAGE CLEAR! TOTAL VOLUME37395–437 REPS