WORKOUT TRAINER JOURNAL
BUILDY OUR
BICEPS WITH THIS FULL WORKOUT
Build Your Biceps with this Full Workout Building great arms starts with a program that focuses on more than just arms. What did you expect? A workout that only had you rolling into the gym with a single Arm Workout in hand? Absolutely NOT- The idea behind a great program author (someone who writes actual properly periodized programs) is someone who understands that the body is a machine that has all parts, and when all parts are being worked it helps the rest if it grow. If the people who don’t do legs would understand that to get the rest of their body
to grow that they actually HAVE to do legs. These individuals would see much better results. The arms, as any other part of your body, will grow when a complete program (not just one specifically targeted for that muscle group) is executed. In the below plan I give you a full program to execute that is guaranteed to add some serious size, or for women some serious toning to your arms. My recommended nutritional Meal Plan Is Directly from the Advanced Nutritional Meal Plan on the WorkoutTrainer.com Nutrition Guide
Š2012 All right reserved
2
POST
REAL SCIENCE
REAL SUPPLEMENTS
UNREAL RESULTS
JYM Supplement Science combines real science with real ingredients to deliver unreal results. Post JYM, my revolutionary post-workout recovery formula, delivers the exact ingredients you need after every workout to ensure those unreal results. It’s a powerful post-workout cocktail scientifically designed to help you boost repair, maximize recovery, and build more muscle. Like every JYM product, Post JYM contains no proprietary blends, proper dosing on all ingredients, no “abbreviated” formulas, no concentrates, and no BS. All nine of the ingredients in Post JYM are critical for recovery. There is no filler.
Jim Stoppani, PhD
Owner - JYM Supplement Science
get it now! NOW AVAILABLE AT
WORKOUT TRAINER JOURNAL
Get The Nutritional Guide Here
1
Daily Meal Plan
BREAKFAST Oatmeal, cooked, regular fat not added in cooking: 1-1/2 cup, cooked : 218 cal Cranberries, dried : 1/4 cup : 91 cal Calories:
Snack
1
309 Carb=62g Prot=9.2g Fat=3.9g
Almonds, unroasted : 1/4 cup, whole, unblanched : 209 cal Plum, raw : 1 plum (2-1/8" dia) : 36 cal Kiwi fruit, raw : 1 Typical Serving : 46 cal Orange, raw : 1 large (3-1/16" dia) : 86 cal Cheese, cottage, lowfat, low sodium : 2 cup : 325 cal Wheat germ, plain : 1/2 cup : 216 cal Yogurt, fruit variety, lowfat milk : 1 8 oz container : 231 cal
Calories:
1151 Carb=132g Prot=92g Fat=33g
Š2012 All right reserved
3
WORKOUT TRAINER JOURNAL
LUNCH Turkey, light meat, cooked, skin not eaten : 4 thin slice (approx 3” x 2” x 1/8”) : 88 cal Bread, wheat or cracked wheat : 2 regular slice : 130 cal Alfalfa sprouts, raw : 1/2 cup : 5 cal Mayonnaise-type salad dressing, fat-free : 1 tablespoon : 12 cal Spinach, raw : 2 cup : 13 cal Calories: 248 Carb=28g Prot=24g Fat=4.6g
Snack
2
DINNER Pineapple, raw : 2 cup, diced : 152 cal Spinach, raw : 3 cup : 20 cal Salmon, baked or broiled : 5 oz, boneless, raw (yield after cooking) : 197 cal Walnuts : 1/8 cup, shelled (50 halves) : 80 cal
Calories:
449 Carb=44g Prot=33g Fat=18g
Snack
3
Total Calories: 2156 Carb=267g Prot=158g Fat=59g
©2012 All right reserved
4
WORKOUT TRAINER JOURNAL
2
Daily Meal Plan
BREAKFAST Banana, raw : 2 medium (7” to 7-7/8” long) : 217 cal Raspberries, red, raw : 1/2 cup : 30 cal Oatmeal, cooked, instant, fat not added in cooking : 1 cup, cooked : 226 cal Egg substitute, NS as to powdered, frozen, or liquid : 1 Typical Serving : 51 cal Calories:
Snack
1
524 Carb=102g Prot=18g Fat=8.1g
Flax seeds : 4g : 20 cal Meal replacement or supplement, liquid, predigested protein : 2 fl oz : 139 cal Carrots, raw : 170.1g : 73 cal Almonds : 1/5 cup : 166 cal
Calories:
398 Carb=24g Prot=43g Fat=16g
©2012 All right reserved
5
REAL SCIENCE
REAL SUPPLEMENTS
UNREAL RESULTS
Welcome to my latest creation, JYM Supplement Science. JYM combines real science with real ingredients to deliver unreal results. Pre JYM, my cutting-edge pre-workout product, is poised to revolutionize the pre-workout category. Supplement companies love to claim they’ve created a real “game-changer.” Pre JYM doesn’t play that game. It doesn’t need hype or flashy marketing. With 13 hand-picked ingredients included at full doses, Pre JYM is in a league of its own.
Jim Stoppani, PhD
Owner - JYM Supplement Science
get it now! NOW AVAILABLE AT
WORKOUT TRAINER JOURNAL
LUNCH Olive oil : 1 tablespoon : 119 cal Tuna, canned, water pack : 3 oz : 99 cal Rice, white, cooked, instant, fat not added in cooking : 2 Typical Serving : 216 cal Apple, raw : 1 medium (2-3/4� dia) (approx 3 per lb) : 81 cal
Calories:
Snack
2
515 Carb=68g Prot=26g Fat=15g
Meal replacement or supplement, liquid, predigested protein : 2 fl oz : 139 cal
Calories:
139 Carb=0g Prot=35g Fat=0g
DINNER Beef steak, broiled or baked, lean only eaten : 1/2 sirloin steak(yield after cooking, bone and fat removed) : 238 cal Broccoli, cooked, from fresh, fat not added in cooking : 1 Typical Serving : 22 cal Rice, white, cooked, instant, fat not added in cooking : 1 cup, cooked : 160 cal Calories:
Carb=39g Prot=41g Fat=10g
Š2012 All right reserved
6
WORKOUT TRAINER JOURNAL
Snack
3
Banana, raw : 1 medium (7” to 7-7/8” long) : 109 cal Peanut butter and jelly sandwich : 1 sandwich : 330 cal
Calories:
Carb=39g Prot=41g Fat=10g
Total Calories: 2434 Carb=302g Prot=175g Fat=65g
STAY ON TRACK WI TH THI S WORKOUT. Addi tt oyourCal endaronl i newi t h yourwor kout t r ai ner . com accountand event akei tt ot heGym wi t hour i PhoneandDr oi dApp.
©2012 All right reserved
7
WORKOUT TRAINER JOURNAL
3
Daily Meal Plan
BREAKFAST Banana, raw : 1 large (8” to 8-7/8” long) : 125 cal Egg, white only, cooked : 1 white : 16 cal Oatmeal, cooked, regular, fat not added in cooking : 1-1/2 cup, cooked : 218 cal Granola : 1/2 Typical Serving : 128 cal Calories:
Snack
1
917 Carb=128g Prot=31g Fat=34g
Flax seeds : 1/16 cup : 45 cal Cheese, cottage, lowfat, low sodium : 2 cup : 325 cal Almonds : 1/5 Typical Serving : 33 cal
Calories:
404 Carb=17g Prot=59g Fat=11g
©2012 All right reserved
8
shred
REAL SCIENCE
REAL SUPPLEMENTS
UNREAL RESULTS
When you’re ready to elevate your shred and torch some serious body fat, there are three things you need: a solid training program, like my Shortcut to Shred workouts; a solid diet, like my Shortcut to Shred nutrition plan; and a solid supplement regimen to supercharge the fat loss you’ve initiated through hard work and clean eating. Shred JYM is that entire supplement regimen in one fat-blasting formula. It’s a powerfully dosed, fully loaded fat-loss weapon built with six synergistic ingredients. It’s my personal fat-loss blend.
Jim Stoppani, PhD
Owner - JYM Supplement Science
get it now! NOW AVAILABLE AT
WORKOUT TRAINER JOURNAL
LUNCH Turkey, light meat, cooked, skin not eaten : 4 thin slice (approx 3” x 2” x 1/8”) : 88 cal Carrots, raw : 6 thin strip or stick : 5 cal Spinach, raw : 2 cup : 13 cal Pepper, sweet, red, raw : 2 cup, sliced : 50 cal Calories:
Snack
2
156 Carb=15g Prot=20g Fat=2.4g
Watermelon, raw : 1 slice (1” thick, 7-1/2” - 9-1/2” long, 4” high in center) : 91 cal Apple, raw : 1 large (3-1/4” dia) (approx 2 per lb) : 125 cal
Calories:
216 Carb=53g Prot=2.2g Fat=2g
DINNER Margarine : 1/2 tablespoon : 39 cal Chicken, breast, with or without bone, broiled, NS as to skin eaten : 1/2 medium breast (yield after cooking, bone removed) : 180 cal Pineapple, raw : 2 cup, diced : 152 cal Spinach, raw : 3 cup : 20 cal Bread, whole wheat, 100% : 2 regular slice : 138 cal Olive oil : 1 tablespoon : 119 cal Calories:
647 Carb=67g Prot=36g Fat=29g
Snack
3
Total Calories: 2340 Carb=280g Prot=148g Fat=78g
©2012 All right reserved
9
WORKOUT TRAINER JOURNAL
4
Daily Meal Plan
BREAKFAST Banana, raw : 2 medium (7” to 7-7/8” long) : 217 cal Meal replacement, protein type, milk- and soy-based, powdered, not reconstituted : 28.35g : 96 cal Calories:
Snack
1
313 Carb=69g Prot=12g Fat=1.8g
Granola bar, nonfat : 1 Typical Serving : 142 cal
Calories:
142 Carb=33g Prot=2.5g Fat=0.39g
LUNCH Spinach, raw : 6 cup : 40 cal Lentil soup : 1 cup : 218 cal Rice, white, cooked, regular, fat not added in cooking : 1 cup, cooked : 203 cal Broccoli, cooked, from fresh, fat not added in cooking : 6 cup, fresh, cut stalks : 260 cal
©2012 All right reserved
10
WORKOUT TRAINER JOURNAL
Calories:
Snack
2
722 Carb=123g Prot=49g Fat=13g
Pretzels, hard : 14 one ring pretzel : 107 cal
Calories:
107 Carb=22g Prot=2.5g Fat=0.98g
DINNER Vegetarian pot pie : 1 Typical Serving : 509 cal Vegetarian chili (made with meat substitute) : 425g : 559 cal
Calories:
Snack
3
1069 Carb=100g Prot=90g Fat=41g
Pretzels, hard : 14 one ring pretzel : 107 cal
Calories:
107 Carb=22g Prot=2.5g Fat=0.98g
Total Calories: 2458 Carb=369g Prot=158g Fat=57g
Š2012 All right reserved
11
POST
REAL SCIENCE
REAL SUPPLEMENTS
UNREAL RESULTS
JYM Supplement Science combines real science with real ingredients to deliver unreal results. Post JYM, my revolutionary post-workout recovery formula, delivers the exact ingredients you need after every workout to ensure those unreal results. It’s a powerful post-workout cocktail scientifically designed to help you boost repair, maximize recovery, and build more muscle. Like every JYM product, Post JYM contains no proprietary blends, proper dosing on all ingredients, no “abbreviated” formulas, no concentrates, and no BS. All nine of the ingredients in Post JYM are critical for recovery. There is no filler.
Jim Stoppani, PhD
Owner - JYM Supplement Science
get it now! NOW AVAILABLE AT
WORKOUT TRAINER JOURNAL WEEK
1
DAY
1
Exercise
Sets
Reps
Muscle Group
Machine Leg Press Both Legs
3
15
Legs
Dumbbell Front Squat
4
6
Legs
Walking Lunge
4
8
Legs
Standing Calf Raise
4
20
Legs
Barbell Incline Bench Press On Bench
3
15
Chest
Reverse Grip Incline Bench Press
3
6
Chest
Laying on Bench Dumbbell Flys Both Arms
3
15
Chest
DB Cross Body Hammer Curls
3
12
Arms
SUPER-SET
0
0
TIPS
Laying On Bench Dumbbell Tricep Extension Alternating Arms
3
15
Arms
Seated Barbell Biceps Curl
3
12
Arms
SUPER-SET
0
0
TIPS
Standing Kickbacks Both Arms With Band
3
25
Arms
Standing Bicep Curl Barbell With Band Both Arms
3
20
Arms
SUPER-SET
0
0
TIPS
Dumbbell Overhead Triceps Extension Both Arms
3
20
Arms
Jump Rope
3
30
Cardio
Š2012 All right reserved
12
WORKOUT TRAINER JOURNAL WEEK
1
DAY
2
Exercise
Sets
Reps
Muscle Group
Standing Dumbbell Shoulder Press Alternating Arms
3
12
Shoulders
Tri-Set
0
0
TIPS
Standing Dumbbell Side Raise Alternating Arms
3
8
Shoulders
Tri-Set
0
0
TIPS
Standing Dumbbell Rear Delt Raise One Arm
3
10
Shoulders
Standing Dumbbell Upright Row Alternating Arms
3
12
Shoulders
SUPER-SET
0
0
TIPS
Standing Dumbbell Front Raise Alternating Arms
3
8
Shoulders
Standing Dumbbell Shoulder Press Alternating Arms
1
20
Shoulders
Seated On Bench Cable Lat Pulldowns One Arm
3
12
Back
SUPER-SET
0
0
TIPS
Dumbbell Bent Over Close Grip Rows One Arm
3
8
Back
Pull-Up/ Chin
3
8
Back
Standing Dumbbell Shrugs
3
15
Shoulders
Seated On Bench Cable Lat Pulldowns Both Arms
1
20
Back
Reverse Crunch/ Leg Lifts
3
10
Abs
Laying On Ball Abdominal Crunch With Cable
4
30
Abs
Plank
3
30
Abs
Jump Rope
3
30
Cardio
Š2012 All right reserved
13
WORKOUT TRAINER JOURNAL WEEK
1
DAY
3
Exercise
Sets
Reps
Muscle Group
Standing Bicep Curl Dumbbell Both Arms
3
10
Arms
SUPER-SET
0
0
TIPS
Standing Bicep Curl Dumbbell Alternating Arms
3
6
Arms
Standing High Bicep Curls One Arm
3
12
Arms
Standing Bicep Cable Curl Behind
3
15
Arms
Standing Bicep Curl Dumbbell Both Arms
1
20
Arms
Seated On Ball Bicep Curl With Band Both Arms In Front
3
25
Arms
Standing Cable Triceps Extension Both Arms
3
15
Arms
SUPER-SET
0
0
TIPS
Dumbbell Overhead Triceps Extension Both Arms
3
10
Arms
Reverse Triceps Extension/ Reverse Skullcrusher
3
8
Arms
Dips
3
12
Chest
Standing Cable Triceps Extension Both Arms
1
20
Arms
Laying On Ball Abdominal Crunch With Dumbbell
4
25
Abs
V-Ups With No Equipment
4
10
Abs
Plank
3
30
Abs
Bent Over Cable Crunch
3
10
Abs
Š2012 All right reserved
14
REAL SCIENCE
REAL SUPPLEMENTS
UNREAL RESULTS
Welcome to my latest creation, JYM Supplement Science. JYM combines real science with real ingredients to deliver unreal results. Pre JYM, my cutting-edge pre-workout product, is poised to revolutionize the pre-workout category. Supplement companies love to claim they’ve created a real “game-changer.” Pre JYM doesn’t play that game. It doesn’t need hype or flashy marketing. With 13 hand-picked ingredients included at full doses, Pre JYM is in a league of its own.
Jim Stoppani, PhD
Owner - JYM Supplement Science
get it now! NOW AVAILABLE AT
WORKOUT TRAINER JOURNAL WEEK
1
DAY
4
Exercise
Sets
Reps
Muscle Group
Barbell One Legged Squat Foot On Bench
3
5
Legs
SUPER-SET
0
0
TIPS
Barbell Squat
3
15
Legs
Dumbbell Side Lunge
3
6
Legs
SUPER-SET
0
0
TIPS
Step Ups Alternating Legs
3
10
Legs
Prone Machine Leg Curl Alternating Legs
3
15
Legs
Seated Calf Raise
3
20
Legs
Barbell Squat
1
20
Legs
Dumbbell Bench Press On Bench Alternating Arms
3
5
Chest
SUPER-SET
0
0
TIPS
Dumbbell Bench Press On Bench Both Arms
3
5
Chest
Barbell Bench Press On Bench With Band
3
8
Chest
Standing High Cable Flys Alternating Arms
3
6
Chest
Standing High Cable Flys Both Arms
3
6
Chest
Dumbbell Bench Press On Bench Both Arms
1
20
Chest
Reverse Crunch/ Leg Lifts
3
12
Abs
Bent Over Cable Crunch
3
15
Abs
Š2012 All right reserved
15
WORKOUT TRAINER JOURNAL WEEK
1
DAY
5
Exercise
Sets
Reps
Muscle Group
Pull-Up/ Chin
3
10
Back
Standing Dumbbell Shoulder Press One Arm
4
12
Shoulders
SUPER-SET
0
0
TIPS
Standing Cable Side Raise One Arm
4
10
Shoulders
Pull-Up/ Chin
3
8
Back
Standing Barbell Upright Row
4
10
Shoulders
SUPER-SET
0
0
TIPS
Standing Dumbbell Rear Delt Raise One Arm
4
8
Shoulders
Pull-Up/ Chin
3
6
Back
Seated Barbell Biceps Curl
4
6
Arms
SUPER-SET
0
0
TIPS
Laying On Bench Bar Triceps Extension Both Arms
4
15
Arms
Pull-Up/ Chin
3
4
Back
Standing Cable Tricep Extension One Arm
4
15
Arms
SUPER-SET
0
0
TIPS
Standing Biceps Curl Dumbbell With Band Alternating Arms
4
15
Arms
Pull-Up/ Chin
3
2
Back
Reverse Crunch/ Leg Lifts
4
10
Abs
Bent Over Cable Crunch
4
15
Abs
Š2012 All right reserved
16
WORKOUT TRAINER JOURNAL WEEK
2
DAY
1
Exercise
Sets
Reps
Dumbbell Squat With Ball
4
12
Legs
ROMANIAN DEADLIFT
4
10
Legs
Prone Machine Leg Curl Alternating Legs
4
12
Legs
Barbell Squat With Band
1
20
Legs
Dumbbell Bench Press On Bench Alternating Arms
4
8
Chest
SUPER-SET
0
0
TIPS
Close Grip Push Ups
4
8
Chest
Standing Chest Fly With Band One Arm
3
20
Chest
SUPER-SET
0
0
TIPS
Barbell Bench Press On Bench
3
8
Chest
Dumbbell Bench Press On Bench Both Arms
1
20
Chest
Seated Barbell Biceps Curl
3
8
Arms
SUPER-SET
0
0
TIPS
Laying On Bench Bar Triceps Extension Both Arms
3
12
Arms
Standing Biceps Curl Dumbbell With Band Alternating Arms
3
12
Arms
SUPER-SET
0
0
TIPS
Standing Cable Triceps Extension Both Arms
3
15
Arms
Dips
3
10
Chest
SUPER-SET
0
0
TIPS
DB Cross Body Hammer Curls
3
8
Arms
Seated Barbell Biceps Curl
1
20
Arms
SUPER-SET
0
0
TIPS
Laying On Bench Bar Triceps Extension Both Arms
1
20
Arms
Hanging Leg Raise
3
10
Abs
SUPER-SET
0
0
TIPS
Laying on Ball Abdominal Crunches Hands Straight Up
3
30
Abs
Muscle Group
Š2012 All right reserved
17
shred
REAL SCIENCE
REAL SUPPLEMENTS
UNREAL RESULTS
When you’re ready to elevate your shred and torch some serious body fat, there are three things you need: a solid training program, like my Shortcut to Shred workouts; a solid diet, like my Shortcut to Shred nutrition plan; and a solid supplement regimen to supercharge the fat loss you’ve initiated through hard work and clean eating. Shred JYM is that entire supplement regimen in one fat-blasting formula. It’s a powerfully dosed, fully loaded fat-loss weapon built with six synergistic ingredients. It’s my personal fat-loss blend.
Jim Stoppani, PhD
Owner - JYM Supplement Science
get it now! NOW AVAILABLE AT
WORKOUT TRAINER JOURNAL WEEK
2
DAY
2
Exercise
Sets
Reps
Muscle Group
Barbell Push Press (with bands optional)
3
12
Olympic Lifts
Seated On Ball Dumbbell Military Press One Arm
3
10
Shoulders
Tri-Set
0
0
TIPS
Standing Dumbbell Side Raise Both Arms
3
8
Shoulders
Tri-Set
0
0
TIPS
Standing Barbell Front Raise
3
8
Shoulders
Standing Dumbbell Rear Delt Raise Both Arms
3
10
Shoulders
SUPER-SET
0
0
TIPS
Dumbbell Bent Over Wide Grip Rows Both Arms
3
5
Back
Barbell Push Press (with bands optional)
1
20
Olympic Lifts
Seated On Bench Cable Lat Pulldowns One Arm
3
8
Back
SUPER-SET
0
0
TIPS
Standing Overhead Pulldowns With Band Both Arms
3
15
Back
Standing Barbell Shrugs
3
10
Shoulders
Seated On Bench Bar Lat Pulldowns
1
20
Back
Bent Over Cable Crunch
3
10
Abs
V-Ups With No Equipment
3
20
Abs
Š2012 All right reserved
18
WORKOUT TRAINER JOURNAL WEEK
2
DAY
3
Exercise
Sets
Reps
Muscle Group
Standing Bicep Curl Dumbbell Both Arms
4
10
Arms
SUPER-SET
0
0
TIPS
Reverse Triceps Extension/ Reverse Skullcrusher
4
6
Arms
Standing Biceps Curl Dumbbell With Band Alternating Arms
1
20
Arms
Close Grip Push Ups
4
15
Chest
SUPER-SET
0
0
TIPS
DB Cross Body Hammer Curls
4
10
Arms
Standing High Bicep Curls One Arm
4
15
Arms
SUPER-SET
0
0
TIPS
Standing Cable Triceps Extension Both Arms
4
10
Arms
Standing High Bicep Curls One Arm
1
20
Arms
Cable Concentration Bicep Curl
4
12
Arms
SUPER-SET
0
0
TIPS
Standing Triceps Extension With Band One Arm
4
10
Arms
Standing Cable Triceps Extension Both Arms
1
20
Arms
Bent Over Cable Crunch
4
10
Abs
Laying on Ground Abdominal Crunches Hands by Head
3
25
Abs
Š2012 All right reserved
19
WORKOUT TRAINER JOURNAL WEEK
2
DAY
4
Exercise
Sets
Reps
Muscle Group
Machine Leg Press Both Legs
3
8
Legs
Barbell Walking Lunge
3
10
Legs
Laying On Ground Feet On Ball Leg Curl Both Legs
3
20
Legs
SUPER-SET
0
0
TIPS
Dumbbell Front Squat
3
8
Legs
Dumbbell Straight Legged Deadlift
3
10
Legs
SUPER-SET
0
0
TIPS
Adductor Side Steps
3
15
Legs
Machine Leg Press Both Legs
1
20
Legs
Barbell Incline Bench Press On Bench
3
6
Chest
Dumbbell Bench Press On Bench Alternating Arms
3
5
Chest
SUPER-SET
0
0
TIPS
Laying on Bench Dumbbell Flys One Arm
3
10
Chest
Standing Mid Cable Flys Both Arms
3
15
Chest
Medicine Ball Push-Ups
3
10
Chest
Reverse Grip Incline Bench Press
1
20
Chest
V-Ups With No Equipment
3
20
Abs
Bent Over Cable Crunch
3
30
Abs
Š2012 All right reserved
20
POST
REAL SCIENCE
REAL SUPPLEMENTS
UNREAL RESULTS
JYM Supplement Science combines real science with real ingredients to deliver unreal results. Post JYM, my revolutionary post-workout recovery formula, delivers the exact ingredients you need after every workout to ensure those unreal results. It’s a powerful post-workout cocktail scientifically designed to help you boost repair, maximize recovery, and build more muscle. Like every JYM product, Post JYM contains no proprietary blends, proper dosing on all ingredients, no “abbreviated” formulas, no concentrates, and no BS. All nine of the ingredients in Post JYM are critical for recovery. There is no filler.
Jim Stoppani, PhD
Owner - JYM Supplement Science
get it now! NOW AVAILABLE AT
WORKOUT TRAINER JOURNAL WEEK
2
DAY
5
Exercise
Sets
Reps
Muscle Group
Pull-Up/ Chin
3
10
Back
Standing Barbell Military Press
3
12
Shoulders
SUPER-SET
0
0
TIPS
Standing Side Raise With Band Both Arms
3
12
Shoulders
Pull-Up/ Chin
3
8
Back
Standing Barbell Upright Row
3
12
Shoulders
SUPER-SET
0
0
TIPS
Standing Front Raise With Band Both Arms
3
12
Shoulders
Pull-Up/ Chin
3
6
Back
Standing Bicep Curl Dumbbell Alternating Arms
3
12
Arms
Laying On Bench Dumbbell Tricep Extension Both Arms
3
15
Arms
Standing Bicep Curl With Band Both Arms
3
12
Arms
Standing Kickbacks Both Arms With Band
3
20
Arms
Standing Bicep Curl Dumbbell Both Arms
1
20
Arms
SUPER-SET
0
0
TIPS
Standing Cable Triceps Extension Both Arms
1
20
Arms
Pull-Up/ Chin
3
4
Back
Š2012 All right reserved
21
WORKOUT TRAINER JOURNAL WEEK
3
DAY
1
Sets
Reps
Muscle Group
Seated Machine Leg Extension Both Legs
1
12
Legs
SUPER-SET
0
0
TIPS
Prone Machine Leg Curl Both Legs
1
12
Legs
Barbell Squat With Band
3
6
Legs
Barbell Front Lunge
3
5
Legs
SUPER-SET
0
0
TIPS
Standing Calf Raise
3
20
Legs
Barbell Squat
1
20
Legs
Dumbbell Bench Press On Bench Both Arms
3
8
Chest
SUPER-SET
0
0
TIPS
Laying on Bench Dumbbell Flys Both Arms
3
10
Chest
Barbell Bench Press On Bench With Band
3
20
Chest
Standing High Cable Flys One Arm
3
10
Chest
Dumbbell Bench Press On Bench Both Arms
1
20
Chest
Standing Bicep Curl Dumbbell Both Arms
3
10
Arms
SUPER-SET
0
0
TIPS
Standing Bicep Curl With Band Both Arms
3
10
Arms
Standing Cable Triceps Extension Both Arms
3
15
Arms
SUPER-SET
0
0
TIPS
Standing Kickbacks Both Arms With Band
3
25
Arms
Seated Barbell Biceps Curl
1
20
Arms
SUPER-SET
0
0
TIPS
Standing Cable Triceps Extension Both Arms
1
20
Arms
Laying On Ball Abdominal Crunch With Cable
3
25
Abs
Reverse Crunch/ Leg Lifts
3
10
Abs
Exercise
Š2012 All right reserved
22
WORKOUT TRAINER JOURNAL WEEK
3
DAY
2
Exercise
Sets
Reps
Muscle Group
Standing Shoulder Press With Band Both Arms
3
30
Shoulders
Tri-Set
0
0
TIPS
Standing Side Raise With Band Both Arms
3
30
Shoulders
Tri-Set
0
0
TIPS
Standing Front Raise With Band Both Arms
3
30
Shoulders
Standing Barbell Military Press
3
12
Shoulders
Tri-Set
0
0
TIPS
Standing Dumbbell Side Raise Both Arms
3
12
Shoulders
Tri-Set
0
0
TIPS
Standing Dumbbell Front Raise Both Arms
3
12
Shoulders
Standing Dumbbell Shoulder Press Both Arms
1
20
Shoulders
Dumbbell Bent Over Wide Grip Rows Both Arms
3
10
Back
Seated On Bench Cable Lat Pulldowns One Arm
3
15
Back
Laying On Ground Dumbbell Prone Cobras
3
15
Back
Prone Iso Abs On Ball
3
30
Abs
Laying On Ball Abdominal Crunch With Dumbbell
3
30
Abs
Š2012 All right reserved
23
REAL SCIENCE
REAL SUPPLEMENTS
UNREAL RESULTS
Welcome to my latest creation, JYM Supplement Science. JYM combines real science with real ingredients to deliver unreal results. Pre JYM, my cutting-edge pre-workout product, is poised to revolutionize the pre-workout category. Supplement companies love to claim they’ve created a real “game-changer.” Pre JYM doesn’t play that game. It doesn’t need hype or flashy marketing. With 13 hand-picked ingredients included at full doses, Pre JYM is in a league of its own.
Jim Stoppani, PhD
Owner - JYM Supplement Science
get it now! NOW AVAILABLE AT
WORKOUT TRAINER JOURNAL WEEK
3
DAY
3
Exercise
Sets
Reps
Muscle Group
Standing Bicep Curl Barbell Both Arms
4
12
Arms
SUPER-SET
0
0
TIPS
Laying On Bench Bar Triceps Extension Both Arms
4
10
Arms
Standing Bicep Curl Dumbbell Alternating Arms
4
8
Arms
SUPER-SET
0
0
TIPS
Laying On Bench Dumbbell Tricep Extension Both Arms
4
12
Arms
Standing High Bicep Curls One Arm
4
10
Arms
SUPER-SET
0
0
TIPS
Standing Kickbacks One Arm With Band
4
15
Arms
Standing Bicep Curl Barbell Both Arms
1
20
Arms
SUPER-SET
0
0
TIPS
Standing Cable Triceps Extension Both Arms
1
20
Arms
DB Cross Body Hammer Curls
4
8
Arms
SUPER-SET
0
0
TIPS
Dips
4
10
Chest
Laying On Ball Abdominal Crunch With Cable
3
25
Abs
SUPER-SET
0
0
TIPS
Bent Over Cable Crunch
3
25
Abs
Š2012 All right reserved
24
WORKOUT TRAINER JOURNAL WEEK
3
DAY
4
Exercise
Sets
Reps
Muscle Group
Standing Squat With Band
3
15
Legs
Dumbbell Straight Legged Deadlift
3
15
Legs
Barbell Front Squat
3
6
Legs
Dumbbell Side Lunge
3
8
Legs
Seated Calf Raise
3
20
Legs
Barbell Front Squat
1
20
Legs
Dumbbell Reverse-Grip Bench Press
3
8
Chest
Barbell Incline Bench Press On Bench
3
6
Chest
SUPER-SET
0
0
TIPS
Laying On Incline Bench Dumbbell Flys Both Arms
3
15
Chest
Dumbbell Reverse-Grip Bench Press
1
20
Chest
Seated Barbell Biceps Curl
3
12
Arms
SUPER-SET
0
0
TIPS
Laying On Ball Bar Tricep Extension Both Arms
3
15
Arms
Dips
3
12
Chest
Seated On Bench Bicep Curl Dumbbell Alternating Arms
3
15
Arms
Standing High Bicep Curls One Arm
1
30
Arms
SUPER-SET
0
0
TIPS
Close Grip Pushups Feet On Ball
1
25
Chest
V-Ups With No Equipment
3
15
Abs
Laying on Ground Abdominal Crunches Hands by Head
3
40
Abs
Š2012 All right reserved
25
WORKOUT TRAINER JOURNAL WEEK
3
DAY
5
Exercise
Sets
Reps
Muscle Group
Pull-Up/ Chin
3
12
Back
Seated On Ball Barbell Military Press
3
6
Shoulders
SUPER-SET
0
0
TIPS
Standing Dumbbell Side Raise Both Arms
3
10
Shoulders
Pull-Up/ Chin
3
10
Back
Standing Barbell Upright Row
3
6
Shoulders
SUPER-SET
0
0
TIPS
Standing Dumbbell Front Raise Both Arms
3
8
Shoulders
Pull-Up/ Chin
3
8
Back
Standing Dumbbell Rear Delt Raise Both Arms
3
10
Shoulders
SUPER-SET
0
0
TIPS
Seated On Bench Bar Lat Pulldowns
3
15
Back
Pull-Up/ Chin
3
6
Back
Dumbbell Bent Over Wide Grip Rows One Arm
3
8
Back
SUPER-SET
0
0
TIPS
Seated Cable Row
3
6
Back
Pull-Up/ Chin
3
4
Back
Laying on Ground Abdominal Crunches Hands by Head
3
10
Abs
SUPER-SET
0
0
TIPS
Bent Over Cable Crunch
3
20
Abs
Š2012 All right reserved
26
shred
REAL SCIENCE
REAL SUPPLEMENTS
UNREAL RESULTS
When you’re ready to elevate your shred and torch some serious body fat, there are three things you need: a solid training program, like my Shortcut to Shred workouts; a solid diet, like my Shortcut to Shred nutrition plan; and a solid supplement regimen to supercharge the fat loss you’ve initiated through hard work and clean eating. Shred JYM is that entire supplement regimen in one fat-blasting formula. It’s a powerfully dosed, fully loaded fat-loss weapon built with six synergistic ingredients. It’s my personal fat-loss blend.
Jim Stoppani, PhD
Owner - JYM Supplement Science
get it now! NOW AVAILABLE AT
WORKOUT TRAINER JOURNAL WEEK
4
DAY
1
Exercise
Sets
Reps
Muscle Group
Barbell Deadlift
3
5
Legs
Hang Clean
3
10
Olympic Lifts
Barbell Squat
3
8
Legs
Adductor Side Steps
3
20
Legs
Barbell Walking Lunge
3
6
Legs
SUPER-SET
0
0
TIPS
Dumbbell Straight Legged Deadlift
3
10
Legs
Barbell Deadlift
1
10
Legs
Dumbbell Bench Press On Bench One Arm
3
12
Chest
Standard Push Ups On Ground/Power Push Up
3
10
Chest
SUPER-SET
0
0
TIPS
Barbell Bench Press On Bench With Band
3
20
Chest
Standing High Cable Flys One Arm
3
10
Chest
Dumbbell Bench Press On Bench Both Arms
1
20
Chest
Standing Bicep Curl Dumbbell Both Arms
3
6
Arms
SUPER-SET
0
0
TIPS
Standing Bicep Curl Dumbbell Alternating Arms
3
6
Arms
Standing Kickbacks Alternating Arms With Band
3
10
Arms
SUPER-SET
0
0
TIPS
Dumbbell Overhead Triceps Extension Both Arms
3
8
Arms
Standing Bicep Curl Barbell With Band Both Arms
3
25
Arms
Standing Cable Triceps Extension Both Arms
3
15
Arms
Standing Bicep Curl With Band Both Arms
1
20
Arms
SUPER-SET
0
0
TIPS
Standing Triceps Extension With Band Both Arms
1
20
Arms
V-Ups With No Equipment
5
15
Abs
Š2012 All right reserved
27
WORKOUT TRAINER JOURNAL WEEK
4
DAY
2
Exercise
Sets
Reps
Muscle Group
Machine Military Press Alternating Arms
3
20
Shoulders
Standing Dumbbell Side Raise One Arm
3
12
Shoulders
Standing Dumbbell Front Raise One Arm
3
12
Shoulders
Standing Shoulder Press With Band Both Arms
1
30
Shoulders
Standing Barbell Shrugs
3
20
Shoulders
Pull-Up/ Chin
3
5
Back
Seated On Bench Cable Lat Pulldowns One Arm
3
15
Back
SUPER-SET
0
0
TIPS
Standing Overhead Pulldowns With Band Both Arms
3
15
Back
Seated Cable Row
4
10
Back
SUPER-SET
0
0
TIPS
Dumbbell Bent Over Wide Grip Rows One Arm
4
8
Back
Reverse Crunch/ Leg Lifts
3
15
Abs
SUPER-SET
0
0
TIPS
Bent Over Cable Crunch
3
20
Abs
Š2012 All right reserved
28
WORKOUT TRAINER JOURNAL WEEK
4
DAY
3
Exercise
Sets
Reps
Muscle Group
Standing Bicep Curl Barbell Both Arms
3
10
Arms
Laying On Bench Bar Triceps Extension Both Arms
3
10
Arms
Standing Bicep Cable Curl Behind
3
15
Arms
SUPER-SET
0
0
TIPS
Cable Tricep Kickback
3
15
Arms
Standing Bicep Curl Barbell Both Arms
1
20
Arms
SUPER-SET
0
0
TIPS
Standing Cable Triceps Extension Both Arms
1
20
Arms
Standing Biceps Curl Dumbbell With Band Alternating Arms
3
12
Arms
Dips
3
20
Chest
DB Cross Body Hammer Curls
3
10
Arms
SUPER-SET
0
0
TIPS
Standing Triceps Extension With Band One Arm
3
12
Arms
Seated Barbell Biceps Curl
1
20
Arms
SUPER-SET
0
0
TIPS
Laying On Bench Bar Triceps Extension Both Arms
1
20
Arms
Laying on Ground Abdominal Crunches Feet on Ball Hands by Head
3
20
Abs
Reverse Crunch/ Leg Lifts
3
10
Abs
Plank
3
30
Abs
Š2012 All right reserved
29
POST
REAL SCIENCE
REAL SUPPLEMENTS
UNREAL RESULTS
JYM Supplement Science combines real science with real ingredients to deliver unreal results. Post JYM, my revolutionary post-workout recovery formula, delivers the exact ingredients you need after every workout to ensure those unreal results. It’s a powerful post-workout cocktail scientifically designed to help you boost repair, maximize recovery, and build more muscle. Like every JYM product, Post JYM contains no proprietary blends, proper dosing on all ingredients, no “abbreviated” formulas, no concentrates, and no BS. All nine of the ingredients in Post JYM are critical for recovery. There is no filler.
Jim Stoppani, PhD
Owner - JYM Supplement Science
get it now! NOW AVAILABLE AT
WORKOUT TRAINER JOURNAL WEEK
4
DAY
4
Exercise
Sets
Reps
Muscle Group
Power Pull/ High Pull
3
10
Olympic Lifts
Seated On Bench Dumbbell Military Press Alternating Arms
3
12
Shoulders
Tri-Set
0
0
TIPS
Seated On Bench Dumbbell Side Raise Alternating Arms
3
12
Shoulders
Tri-Set
0
0
TIPS
Standing Dumbbell Rear Delt Raise Both Arms
3
12
Shoulders
Standing Barbell Upright Row
3
20
Shoulders
Dumbbell Power Row
1
10
Back
Barbell Bent Over Wide Grip Rows Both Arms
3
8
Back
SUPER-SET
0
0
TIPS
Barbell Bent Over Close Grip Rows Both Arms
3
5
Back
Incline Dumbbell Shrug
3
20
Back
Dumbbell Pullover’s
3
8
Back
Barbell Bent Over Wide Grip Rows Both Arms
1
20
Back
Machine Military Press Alternating Arms
3
20
Shoulders
Standing Barbell Shrugs
1
20
Shoulders
V-Ups With No Equipment
3
15
Abs
SUPER-SET
0
0
TIPS
Laying on Ball Abdominal Crunches Hands by Head
3
30
Abs
©2012 All right reserved
30
WORKOUT TRAINER JOURNAL WEEK
4
DAY
5
Exercise
Sets
Reps
Muscle Group
Barbell Front Squat
3
6
Legs
SUPER-SET
0
0
TIPS
Jump Squat
3
8
Legs
Pull-Up/ Chin
3
10
Back
SUPER-SET
0
0
TIPS
Seated Barbell Biceps Curl
3
10
Arms
Front Lunge
3
5
Legs
SUPER-SET
0
0
TIPS
Barbell Straight Legged Deadlift
3
5
Legs
Pull-Up/ Chin
3
8
Back
Standing Bicep Curl Barbell Both Arms
3
8
Arms
Prone Machine Leg Curl Both Legs
3
15
Legs
SUPER-SET
0
0
TIPS
Standing Calf Raise
3
15
Legs
Pull-Up/ Chin
3
6
Back
SUPER-SET
0
0
TIPS
Standing Bicep Curl Barbell Both Arms
3
6
Arms
Barbell Incline Bench Press On Bench
3
12
Chest
SUPER-SET
0
0
TIPS
Dumbbell Incline Bench Press On Bench Both Arms
3
15
Chest
Dips
3
10
Chest
SUPER-SET
0
0
TIPS
Standing Cable Triceps Extension Both Arms
3
10
Arms
Standing High Cable Flys Both Arms
3
10
Chest
Dips
3
8
Chest
SUPER-SET
0
0
TIPS
Standing Cable Triceps Extension Both Arms
3
8
Arms
Close Grip Pushups Feet On Ball
3
10
Chest
Dips
3
6
Chest
SUPER-SET
0
0
TIPS
Standing Cable Triceps Extension Both Arms
3
6
Arms
Laying On Ball Abdominal Crunch With Cable
4
25
Abs
Š2012 All right reserved
31
REAL SCIENCE
REAL SUPPLEMENTS
UNREAL RESULTS
Welcome to my latest creation, JYM Supplement Science. JYM combines real science with real ingredients to deliver unreal results. Pre JYM, my cutting-edge pre-workout product, is poised to revolutionize the pre-workout category. Supplement companies love to claim they’ve created a real “game-changer.” Pre JYM doesn’t play that game. It doesn’t need hype or flashy marketing. With 13 hand-picked ingredients included at full doses, Pre JYM is in a league of its own.
Jim Stoppani, PhD
Owner - JYM Supplement Science
get it now! NOW AVAILABLE AT