jim stoppani 12 week shortcut to size pdf file

Jim stoppani 12 week shortcut to size pdf file free#

Week 3 Workout 1: Chest/Back/Shoulders, Traps, Calves/Tibialis Exercise Week 2 Workout 1: Chest/Back/Shoulders, Traps, Calves/Tibialis Exercise superset with- Behind-the-BacK BarBell Reverse Wrist Curl superset with- Cable Lying Triceps Extension Workout 4: Legs/Abs, Biceps/ Triceps, Forearms Exercise superset with- Behind-the-Back Smith Machine Straight-Arm Dip Workout 3: Chest/Back/Shoulders/Traps Exercise Workout 2: Legs/Abs, Biceps/ Triceps, Forearms Exercise *For those who want to continue for an additional four weeks Week 1 Workout 1: Chest/Back/Shoulders, Traps, Calves/Tibialis Exercise This program build muscle two ways: by increasing weight while reps decrease, and then the opposite. A typical week’s workout consists of 4 exercises, ranging from 45 to 60 minutes long. The 12- week program consists of three microcycles of four weeks each. Jim Stoppani’s Shortcut to Size program, he claims, is based on real science with unrealistic results.

Jim stoppani 12 week shortcut to size pdf file free#

But we’ll bet that the gains you make now will have you returning to supersets before long-so feel free to add four more weeks to the program, as shown in “Rep Counting.”Ĭhest/Back/Shoulders, Traps, Calves/Tibialis This is a 12- week bodybuilding program divided into three four-week cycles. All paired exercises in this program can be done at the same location.Īfter Week 5, it’s time to go back to straight-set training for at least four to six weeks. Not to mention, keeping both the incline and pulldown stations free and clear in a crowded gym can be next to impossible. For example, supersetting incline barbell presses and lat pulldowns would be illogical, because at your gym these two pieces of equipment might be far apart, forcing you to rest too long between sets. Any more and you’d probably be in the gym a lot longer than you have the time (or recovery) for.įor practical purposes, exercise pairings were chosen based on proximity of equipment.

Plus, you’re doing a total of 40-plus sets per workout. This may seem insufcient, but remember, you’re training each body part twice a week for a total of 14–16 sets. Chest, back, and shoulders get only eight total sets per workout, and biceps and triceps get seven. Most guys would worry that the break from chest would cause it to deflate-but if anything, you’ll notice just as much pump in your pecs as you would otherwise.Īnother issue some will have is the number of sets per muscle group. For example, in Workout 1, you’ll notice that you first do a chest/back superset and then a superset of back and shoulders. That said, you’ll have to let go of some of the training dogma you’ve come to live by. This program is novel for many reasons, and your muscles will respond well to it.