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
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