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Name: Jim

 Stoppani's
Shortcut  to  Size
Phase    :Week   Dates: Phase    :Week   Dates:
Workout  1: Sets Reps Weight Sets Reps Weight
Bench  Press 4 12–15 4 9–11
Incline  Bench  Press 3 12–15 3 9–11
Incline  Dumbell  Flye 3 12–15 3 9–11
Cable  Crossover 3 12–15 3 9–11
Triceps  Pressdown 3 12–15 3 9–11
Lying  Triceps  Ext. 3 12–15 3 9–11
Cable  Overhead  Tri.  Ext. 3 12–15 3 9–11
Standing  Calf  Raise 4 25–30 4 15–20
Seated  Calf  Raise 4 25–30 4 15–20
Workout  2: Sets Reps Weight Sets Reps Weight
Dumbell  Bent  Row 4 12–15 4 9–11
Wide-­‐grip  pulldown 3 12–15 3 9–11
Standing  Pulldown 3 12–15 3 9–11
Straight  arm  pulldown 3 12–15 3 9–11
Barbell  Curl 4 12–15 4 9–11
Dumbell  Incline  Curl 3 12–15 3 9–11
One-­‐arm  high  cable  curl 3 12–15 3 9–11
Hip  Thrust/Hanging  leg 3 20–30* 3 15–19**
Crunch/Weighted  crunch 3 20–30* 3 15–19
Oblique  Crunch/side  bend 3 20–30* 3 15–19
Workout  3: Sets Reps Weight Sets Reps Weight
Dumbell  Shoulder  Press 4 12–15 4 9–11
Dumbell  Lateral  Raise 3 12–15 3 9–11
One-­‐arm  cable  front  raise 3 12–15 3 9–11
High  cable  rear  delt  fly 3 12–15 3 9–11
Dumbell  Shrug 4 12–15 4 9–11
Seated  Calf  Raise 4 25–30 4 15–20
Leg  Press  Calf  Raise 4 25–30 4 15–20
Workout  4: Sets Reps Weight Sets Reps Weight
Squat 4 12–15 4 9–11
One-­‐leg  leg  press 3 12–15 3 9–11
Leg  extension 3 12–15 3 9–11
Romanian  deadlift 4 12–15 4 9–11
Lying  leg  curl 3 12–15 3 9–11
Hip  Thrust/Hanging  leg 3 20–30* 3 15–19**
Crunch/Weighted  crunch 3 20–30* 3 15–19
Plank/Side  plank 3 1  minute 3 1  minute

*Shoot  for  20-­‐30  amount  but  if  you  can  do  more,  continue  until  failure.                              c.–Cable,  w.–Weighted(use  medicine  ball)
**  If  you  cannot  do  15,  do  as  many  as  you  can  and  try  to  get  as  close  to  15  as  possible.                  
Name: Jim  Stoppani's
Shortcut  to  Size
Phase    :Week   Dates: Phase    :Week   Dates:
Workout  1: Sets Reps Weight Sets Reps Weight
Bench  Press 4 6–8 4 3–5
Incline  Bench  Press 3 6–8 3 3–5
Incline  Dumbell  Flye 3 6–8 3 3–5
Cable  Crossover 3 6–8 3 3–5
Triceps  Pressdown 3 6–8 3 3–5
Lying  Triceps  Ext. 3 6–8 3 3–5
Cable  Overhead  Tri.  Ext. 3 6–8 3 3–5
Standing  Calf  Raise 4 10–14 4 6–9
Seated  Calf  Raise 4 10–14 4 6–9
Workout  2: Sets Reps Weight Sets Reps Weight
Dumbell  Bent  Row 4 6–8 4 3–5
Wide-­‐grip  pulldown 3 6–8 3 3–5
Standing  Pulldown 3 6–8 3 3–5
Straight  arm  pulldown 3 6–8 3 3–5
Barbell  Curl 4 6–8 4 3–5
Dumbell  Incline  Curl 3 6–8 3 3–5
One-­‐arm  high  cable  curl 3 6–8 3 3–5
w.Hip  Thrust/SmithMach. 3 10–14 3 6–9
c.Crunch/machine  crunch 3 10–14 3 6–9
c.Oblique/Roundhouse 3 10–14 3 6–9
Workout  3: Sets Reps Weight Sets Reps Weight
Dumbell  Shoulder  Press 4 6–8 4 3–5
Dumbell  Lateral  Raise 3 6–8 3 3–5
One-­‐arm  cable  front  raise 3 6–8 3 3–5
High  cable  rear  delt  fly 3 6–8 3 3–5
Dumbell  Shrug 4 6–8 4 3–5
Seated  Calf  Raise 4 10–14 4 6–9
Leg  Press  Calf  Raise 4 10–14 4 6–9
Workout  4: Sets Reps Weight Sets Reps Weight
Squat 4 6–8 4 3–5
One-­‐leg  leg  press 3 6–8 3 3–5
Leg  extension 3 6–8 3 3–5
Romanian  deadlift 4 6–8 4 3–5
Lying  leg  curl 3 6–8 3 3–5
w.Hip  Thrust/SmithMach. 3 10–14 3 6–9
c.Crunch/machine  crunch 3 10–14 3 6–9
c.woodchopper/Plank 3 10–14 3 75  sec.

*Shoot  for  20-­‐30  amount  but  if  you  can  do  more,  continue  until  failure.                              c.–Cable,  w.–Weighted(use  medicine  ball)
**  If  you  cannot  do  15,  do  as  many  as  you  can  and  try  to  get  as  close  to  15  as  possible.                  

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