Jim Stoppani : Shortcut to Size Workout

Page 1

Jim Stoppani : Shortcut To Size Workout LogPhase 1: Week 1: Workout 1: Chest, Triceps, & Calves Bench Press 1

X

4 x 12-15

Incl ine Bench Press 1

X

X

X

X

X

3

X

3

X

3

X

3

X

3

X

4

&

X

&

3 x 12-15 X

3 x 12-15 X

2

Tri ceps Pressdown 1

X

2

Ca bl e Cros sover 1

3

3 x 12-15 2

Incl ine Dumbbell Flye 1

X

2

3 x 12-15 X

2

Lyi ng Tri ceps Extension 3 x 12-15 1

X

X

2

Ca bl e Overhead Tri ceps Extension 3 x 12-15 1

X

Sta nding Calf Raise 1

X

Sea ted Calf Raise 1

X

X

2

3

X

X

3

X

4

&

X

&

X

3

X

4

&

X

&

4 x 25-30 2

4 x 25-30 2

Phase 1: Week 2: Workout 1: Chest, Triceps, & Calves Bench Press 1

X

4 x 9-11 2

Incl ine Bench Press 1

X

X

X

X

X

3

X

3

X

X

3

X

X

3

X

3

X

X

4

&

X

&

3 x 9-11 2

Tri ceps Pressdown 1

X

3 x 9-11

2

Ca bl e Cros sover 1

3

3 x 9-11 2

Incl ine Dumbbell Flye 1

X

3 x 9-11 2

Lyi ng Tri ceps Extension 3 x 9-11 1

X

X

2

Ca bl e Overhead Tri ceps Extension 3 x 9-11 1

X

Sta nding Calf Raise 1

X

Sea ted Calf Raise 1

X

X

2

3

X

X

3

X

4

&

X

&

X

3

X

4

&

X

&

4 x 15-20 2

4 x 15-20 2


Jim Stoppani : Shortcut To Size Workout Log Phase 1: Week 3: Workout 1: Chest, Triceps, & Calves Bench Press

4 x 6-8 X

1

2

Incl ine Bench Press

2

Incl ine Dumbbell Flye

2

Ca bl e Cros sover

2

Tri ceps Pressdown

&

X

&

X

3

X

X

3

X

X

3

X

X

3

X

X

3

X

X

3

X

X

3

X

4

&

X

&

X

3

X

4

&

X

&

4

&

X

&

3 x 6-8

X

1

4

3 x 6-8

X

1

X

3 x 6-8

X

1

3

3 x 6-8

X

1

X

2

Lyi ng Tri ceps Extension 3 x 6-8 X

1

2

Ca bl e Overhead Tri ceps Extension 3 x 6-8 X

1

2

Sta nding Calf Raise

4 x 10-14

X

1

Sea ted Calf Raise

2

4 x 10-14

X

1

2

Phase 1: Week 4: Workout 1: Chest, Triceps, & Calves Bench Press 1

4 x 3-5 X

Incl ine Bench Press 1

X

3

X

X

3

X

X

3

X

X

3

X

X

3

X

X

3

X

2

X

3

X

4

&

X

&

2

X

3

X

4

&

X

&

3 x 3-5 2

3 x 3-5

X

Tri ceps Pressdown 1

X

2

X

Ca bl e Cros sover 1

3

3 x 3-5

X

Incl ine Dumbbell Flye 1

X

2

2

3 x 3-5

X

2

Lyi ng Tri ceps Extension 3 x 3-5 1

X

2

Ca bl e Overhead Tri ceps Extension 3 x 3-5 1

X

Sta nding Calf Raise 1

4 x 6-9

X

Sea ted Calf Raise 1

2

X

4 x 6-9


Jim Stoppani : Shortcut To Size Workout LogPhase 1: Week 1: Workout 2: Back, Biceps, & Abs Dumbbell Bent-Over Row 1

X

X

Wide-Grip Pulldown 1

X

X

2

X

X

X

3

X

3

X

X

3

X

X

3

X

X

3

X

X

3

X

4

&

X

&

3 x 12-15

2

3 x 20-30* X

2

Oblique Crunch 1

X

3 x 20-30*

X

Crunch 1

3

X

2

Hip Thrust

X

&

3 x 12-15

2

One-Arm High Cable Curl

1

X

X

3 x 12-15

Dumbbell Incline Curl

1

3

&

4 x 12-15

X

1

X

X

2

Barbell Curl 1

3

4

3 x 12-15 2

X

X

X

Straight Arm Pulldown 1

3

3 x 12-15

2

Standing Pulldown 1

4 x 12-15

2

3 x 20-30*

X

2

Phase 1: Week 2: Workout 2: Back, Biceps, & Abs Dumbbell Bent-Over Row 1

X

X

3

X

X

3

X

X

3

X

X

3

X

2

X

3

X

Dumbbell Incline Curl

3 x 9-11 3

X

3

X

X

3

X

X

3

X

3

X

Wide-Grip Pulldown 1

X

X

X

Barbell Curl 1

1

X

2

X

X

X

X

X

X

3 x 15-19* 2

3 x 15-19 2

Dumbbell Side Bend 1

3 x 9-11

2

Weighted Crunch 1

&

4

&

X

&

4 x 9-11

X

Hanging Leg Raise 1

X

3 x 9-11

2

One-Arm High Cable Curl 1

&

3 x 9-11 2

Straight Arm Pulldown 1

4

3 x 9-11

2

Standing Pulldown 1

4 x 9-11

2

2

3 x 15-19 X


Jim Stoppani : Shortcut To Size Workout Log Phase 1: Week 3: Workout 2: Back, Biceps, & Abs Dumbbell Bent-Over Row 1

X

2

Wide-Grip Pulldown 1

Dumbbell Incline Curl

X

X

2

X

3

X

2

X

3

X

X

3

X

X

3

X

2

X

3

X

2

X

3

X

X

3

X

&

4

&

X

&

4

&

X

&

4

&

X

&

3 x 6-8 2

Weighted Hip Thrust*

3 x 10-14

X

Cable Crunch

3 x 10-14

X

Cable Oblique Crunch 1

3

2

One-Arm High Cable Curl

1

X

X

3 x 6-8

X

1

X

&

4 x 6-8 X

1

3

4

3 x 6-8

X

1

X

2

Straight Arm Pulldown Barbell Curl

X

3 x 6-8

X

1

3

2

Standing Pulldown

1

X

3 x 6-8

X

1

4 x 6-8

3 x 10-14

X

2

Phase 1: Week 4: Workout 2: Back, Biceps, & Abs Dumbbell Bent-Over Row 1

X

2

Wide-Grip Pulldown 1

X

X

3

X

2

X

3

X

2

X

3

X

X

3

X

X

3

X

2

X

3

X

2

X

3

X

X

3

X

4 x 3-5

3 x 3-5

X

2

One-Arm high Cable Curl 1

3

3 x 3-5

X

Dumbbell Incline Curl 1

X

2

X

Barbell Curl

X

3 x 3-5

X

Straight Arm Pulldown

1

3

2

Standing Pulldown

1

X

3 x 3-5

X

1

4 x 3-5

X

3 x 3-5 2

Smith Machine Hip Thrust 3 x 6-9 1

X

Machine Crunch 1

3 x 6-9

X

Band Roundhouse Elbow 1

X

3 x 6-9 2


Jim Stoppani : Shortcut To Size Workout Log Phase 1: Week 1: Workout 3: Shoulders, Traps, & Calves Dumbbell Shoulder Press 4 x 12-15 1

X

X

2

3

X

4

&

X

&

3

X

3

X

X

3

X

X

3

X

X

3

X

4

&

X

&

3

X

4

&

X

&

Dumbbell Lateral Raise 3 x 12-15 1

X

X

2

One-Arm Ca ble Front Raise 3 x 12-15 1

X

X

2

Hi gh Ca ble Rear Delt Fly 3 x 12-15 1

X

Dumbbell Shrug 1

X

2

4 x 12-15 2

Sea ted Calf Raise 1

X

4 x 25-30 2

Leg Pres s Calf Raise 1

X

4 x 25-30 X

2

Phase 1: Week 2: Workout 3: Shoulders, Traps, & Calves Dumbbell Shoulder Press 4 x 9-11 1

X

X

2

3

X

4

&

X

&

3

X

3

X

X

3

X

X

3

X

X

3

X

4

&

X

&

3

X

4

&

X

&

Dumbbell Lateral Raise 3 x 9-11 1

X

X

2

One-Arm Ca ble Front Raise 3 x 9-11 1

X

X

2

Hi gh Ca ble Rear Delt Fly 3 x 9-11 1

X

Dumbbell Shrug 1

X

2

4 x 9-11 2

Sea ted Calf Raise 1

X

4 x 15-20 2

Leg Pres s Calf Raise 1

X

2

4 x 15-20 X

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Jim Stoppani : Shortcut To Size Workout Log Phase 1: Week 3: Workout 3: Shoulders, Traps, & Calves Dumbbell Shoulder Press 4 x 6-8 1

X

X

3

X

X

3

X

X

3

X

2

X

3

X

2

X

3

X

X

3

X

3

2

4

&

X

&

X

4

&

X

&

X

4

&

X

&

4

&

X

&

Dumbbell Lateral Raise 3 x 6-8 1

X

2

One-Arm Ca ble Front Raise 3 x 6-8 1

X

2

Hi gh Ca ble Rear Delt Fly 3 x 6-8 1

X

Dumbbell Shrug 1

4 x 6-8

X

Sea ted Calf Raise 1

4 x 10-14

X

2

Leg Pres s Calf Raise 1

4 x 10-14

X

2

Phase 1: Week 4: Workout 3: Shoulders, Traps, & Calves Dumbbell Shoulder Press 4 x 3-5 1

X

X

3

X

X

3

X

X

3

X

2

X

3

X

2

X

3

X

2

X

3

X

4

&

X

&

X

3

X

4

&

X

&

2

Dumbbell Lateral Raise 3 x 3-5 1

X

2

One-Arm Ca ble Front Raise 3 x 3-5 1

X

2

Hi gh Ca ble Rear Delt Fly 3 x 3-5 1

X

Dumbbell Shrug 1

4 x 3-5

X

Sea ted Calf Raise 1

X

Leg Pres s Calf Raise 1

X

4 x 6-9 4 x 6-9 2


Jim Stoppani : Shortcut To Size Workout Log Phase 1: Week 1: Workout 4: Legs & Abs Squa t

4 x 12-15 X

1

2

One-Leg Leg Press X

1

2

Roma nian Deadlift X

2

Hi p Thrust Crunch

2

Pl a nk

X

3

X

X

3

X

X

3

X

X

3

X

X

3

X

X

3

X

&

4

&

X

&

3 x 20-30* X

2

3 x 1 minute X

1

X

X

3 x 20-30*

X

1

3

&

3 x 12-15

X

1

X

4

4 x 12-15 2

Lyi ng Leg Curl 1

X

3 x 12-15

X

1

3

3 x 12-15 2

Leg Extension 1

X

2

Phase 1: Week 2: Workout 4: Legs & Abs Squa t 1

4 x 9-11 X

2

One-Leg Leg Press 1

X

2

X

2

X

X

Si de Pl ank 1

X

X

X

3

X

X

3

X

X

3

X

X

3

X

X

3

X

X

3

X

3 x 15-19* 2

Wei ghted Crunch 1

3

3 x 9-11

X

Ha nging Leg Raise 1

X

4

&

X

&

4

&

X

&

4 x 9-11 2

Lyi ng Leg Curl 1

X

3 x 9-11

X

Roma nian Deadlift 1

3

3 x 9-11 2

Leg Extension 1

X

3 x 15-19 2

3 x 1 min 2


Jim Stoppani : Shortcut To Size Workout Log Phase 1: Week 3: Workout 4: Legs & Abs Squa t

4 x 6-8 X

1

One-Leg Leg Press Leg Extension

3

X

2

X

3

X

2

X

3

X

2

X

3

X

2

X

3

X

2

X

3

X

2

X

3

X

X

3

X

4

&

X

&

4

&

X

&

4

&

X

&

4

&

X

&

3 x 6-8

X

1

X

3 x 6-8

X

1

2

Roma nian Deadlift 4 x 6-8 X

1

Lyi ng Leg Curl

3 x 6-8

X

1

Wei ghted Hip Thrust* 3 x 10-14 X

1

Ca bl e Crunch

3 x 10-14

X

1

Ca bl e Woodchopper

3 x 10-14

X

1

2

Phase 1: Week 4: Workout 4: Legs & Abs Squa t

4 x 3-5 X

1

One-Leg Leg Press Leg Extension

3

X

2

X

3

X

2

X

3

X

2

X

3

X

2

X

3

X

2

X

3

X

2

X

3

X

2

X

3

X

3 x 3-5

X

1

X

3 x 3-5

X

1

2

Roma nian Deadlift 4 x 3-5 1

X

Lyi ng Leg Curl

3 x 3-5

X

1

Smi th Ma chine Hip Thrust 3 x 6-9 X

1

Ma chi ne Crunch X

1

Pl a nk 1

3 x 6-9

3 x 75 sec. X

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Jim Stoppani : Shortcut To Size Workout (1) Log

(2)


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