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Jim Stoppani's Shortcut To Shred: Day 23 - Shoulders, Legs, Calves

Build shoulders of stone, legs of steel, and diamond-shaped calves with this combination of multi-joint exercises and high-intensity cardio acceleration.

Just like you did yesterday, test your strength in today's shoulder, legs, and calves workout by increasing the weight on each lift by 5-10 pounds. Remember to record your numbers to ensure continued progress, and keep the intensity high across your cardio acceleration exercises. Try cardio accelerated rest-pause dropsets, detailed below, to really make your body fat cry.

Shoulders, Legs, Calves (multi-joint)


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About The Author

Jim holds a doctorate in exercise physiology and has been the personal nutrition and health consultant for numerous celebrity clients...

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drewlboo

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drewlboo

Started today and was totally drenched.
Can't wait for Tonight to feel how sore I will be!

Apr 8, 2013 8:02am | report
IlliniTrack800m

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IlliniTrack800m

I'm surprised that all my lifts are increasing and I'm getting stronger even though I'm down a little over 7lbs since Day1.
I'm impressed so far with my results.

Sep 9, 2013 7:15pm | report
krithi

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krithi

Had a very low energy today..Never mind will get back full on tomorrow!!!

Apr 30, 2013 8:07am | report
DrewG72

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DrewG72

Yeah, I think the decrease in carbs zapped my energy. I didn't have the endurance that I normally feel.

Apr 30, 2013 9:48am | report
MichaelPhoe

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MichaelPhoe

Hit up a good preworkout supplement.... or even sip a redbull absolute zero throughout your workout.

-M.PHOE

Apr 30, 2013 10:07pm | report
davidwhoa

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davidwhoa

I'm ready to make my return to the squat rack tonight!

Apr 30, 2013 8:49am | report
ajlurgio87

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ajlurgio87

My little binge this weekend cost me 2.5lbs :( Went from 181.5 to 184.

Apr 30, 2013 8:55am | report
MichaelPhoe

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MichaelPhoe

REMEMBER! Cheat Meal.... Cheat MEAL... not Cheat DAY... not CHEAT WEEKEND!! Haha. It's cool... just jump back on track- When you are having a craving grab a whey protein shake... or hit up some greek yogurt with some honey and peanut butter... Bulk up clean

-M. PHOE

Apr 30, 2013 10:08pm | report
mikewazowski

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mikewazowski

I wouldn't put too much stock in the weight on the scale bud :) If you actually GAINED 2.5 pounds, you would have to eat about 9-10,000 more Calories than you consumed, and that's not even counting the calories your body burns digesting. What probably happened was your muscles took up carbs they didn't have before (this program depletes your glycogen stores really well) and with it, a lot of water. To store 1g of carbs, your body will need 7g of water to dissolve it. that 2.5 pounds is really probably just your muscles filling up with about 150g of carbs they didn't have before. There may be a little fat too but you'll find you drop back down to around where you were soon enough! Keep up the good work, making it to week 4 is an accomplishment in itself!!!

May 7, 2013 6:16pm | report
jbc1979

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jbc1979

i feel like im back to week1 getting my butt kick esp adding the cardio accelerated rest-pause dropset... def hate the .5g carbs lol.

Apr 30, 2013 5:21pm | report
jbc1979

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jbc1979

i know when this program over, im going back to 4 day workout and im going to include the cardio acceleration in my workout routine. it makes the cardio fun in which i hated doing before.

Apr 30, 2013 5:28pm | report
krithi

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krithi

Same here i used to hate cardio before this..But with the accelerated thing njoing it ...

Apr 30, 2013 9:42pm | report
MagnumSpec

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MagnumSpec

Even with 0.5 carbs I'm still feeling strong and setting new PB's on most of the exercises. I'm definitely noticing my legs getting stronger, which is awesome!

Apr 30, 2013 7:54pm | report
MichaelPhoe

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MichaelPhoe

Trust. Me too. Frickin Awesome.

-M.PHOE

Apr 30, 2013 10:09pm | report
Erikh10

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Erikh10

Seeing improvements everywhere but most gains in legs and back. Lovin the program. Ready for tonights workout!!

May 1, 2013 11:22am | report
jtownzx3

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jtownzx3

Seeing the quads and calves improve like crazy. Can't wait to hit this tonight.

May 1, 2013 12:47pm | report
juang316

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juang316

Im getting bigger anyone else notice a gain in size?

May 1, 2013 3:26pm | report
Erika1416

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Erika1416

I haven't bean available to do myworkout my left shoulder is been hurting for two weeks. Today was the worst day don't know what to do I'm taking a week off but I'm going to try to do abs and legs hope I get better

May 4, 2013 11:43pm | report
Dastardly739

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Dastardly739

I haven't dropped carbs much from week 2 really as I'm going to be doing this for 12 weeks so need to draw out the phases

May 6, 2013 6:10am | report
  • Body Stats
  • ht: 17'11"
  • wt: 215.6 lbs
  • bf: 22.0%
tonydoland

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tonydoland

Stronger than three weeks ago! And in better cardio shape. I was covered in sweat ! I feel great! With that said I can feel the low carbs. Keep going. Finish strong!

May 7, 2013 9:34am | report
davidwhoa

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davidwhoa

Having to repeat week 4 since I got off track last week. No excuses!

May 7, 2013 9:58am | report
Ether1

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Ether1

Currently I'm on day 23 and am loving this program!! I've definitely noticed some gains in strength, size, and stamina. Hopefully I'll start to lean out after this week since I haven't lost a single pound thus far.

May 7, 2013 11:18am | report
mikewazowski

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mikewazowski

Haha what do you have to lose?? You look cut as a statue man!

May 7, 2013 6:18pm | report
mtoocute

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mtoocute

Still staying strong! Carb drop is really hard, but it's part of the process! I've lost 6.5 lbs. Abs are really coming through. Very dedicated. Brilliant program!

May 23, 2013 7:39am | report
L188

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L188

Is he switching up two exercises on purpose here compared to the prior weeks!?

Jun 10, 2013 1:47am | report
  • Body Stats
  • ht: 15'11"
  • wt: 191.4 lbs
  • bf: 12.0%
Showing 1 - 25 of 45 Comments

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