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Jim Stoppani's Shortcut To Shred: Day 3 - Back, Traps, Biceps

Attack your back with compound movements, build towering traps, and chisel your biceps peak with this multi-joint Shortcut to Shred workout.

Day three of microcycle one is about putting some mass on your back, traps, and biceps. Of course, this is Shortcut to Shred, so it's also about burning blubber and challenging your cardiovascular system. It's time to build and burn.

Get mentally focused before you walk into the gym. If your head isn't in the game, your body won't follow. Visualize your workout, put on your headphones, queue up your favorite music, and see the person you want to be. It's time to make the new you.

Back, Traps, Biceps (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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UsmcLoof

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UsmcLoof

I can't wait for this!

Apr 5, 2013 1:27pm | report
 
fishteacher

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fishteacher

Yeah, you are one sick *******! These workouts suck so bad I love them...

Apr 10, 2013 4:42pm | report
Bigfergy

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Bigfergy

they need to put videos for every workout lol......

Apr 6, 2013 4:53pm | report
 
carnau

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carnau

What would you get from the video that you didn't get from the first video and the pictures/ workout videos on this page?

Apr 7, 2013 6:50am | report
Spawn8214

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Spawn8214

I agree, I like to watch the videos for the specific day to get me amped up for the workout.

Apr 14, 2013 5:41pm | report
27Andrew27

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27Andrew27

I'm not complaining, things like that cost money and all these programs are free with the hope that we buy sups from BB.com!

May 22, 2013 5:54am | report
mtreherne

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mtreherne

yep, tomorrow can't come soon enough!

Apr 7, 2013 7:17am | report
 
Shrek1972

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Shrek1972

I started this program on the day it was released and so far following it 100%. The only one thing I have found though, is the bloated feeling with the amount of Protein shakes i.e. intra and post. Other than that, I don't think I have trained so hard in the 25 years I have been training, awesome program. Highly recommend it.

Apr 7, 2013 8:38am | report
 
Mulvanec

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Mulvanec

Shrek, I'm right there with you. Been lifting for years and the past 2 days have been awesomely brutal. Sad to say I did the Insanity videos before, but this is much more to my liking with emphasis on strength rather than heart blasting cardio. I second the bloated feeling. Yesterday I was like "Man, I have to get this shake down", it was tough.

Apr 7, 2013 9:31am | report
hitonallsixes

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hitonallsixes

Could be the protein your using, or the milk... or just getting USED to the amount of protein. You can always sub in yogurt or almond milk etc. to think it out in the blender that might help.

Apr 8, 2013 9:38am | report
hitonallsixes

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hitonallsixes

Could be the protein your using, or the milk... or just getting USED to the amount of protein. You can always sub in yogurt or almond milk etc. to think it out in the blender that might help.

Apr 8, 2013 9:38am | report
ns3rchv8

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ns3rchv8

To start, it is a misnomer that you need a pre and a post within the thirty minute allotment. When you were young after eating you would wait 30mins before going swimming right, so why you pound all this stuff down then go do heavy cardio? You don't.

I hardly ever take a "pre" shake, I do take N.O. Xplode, but that's only 4oz of water with mix and that it and I do this for the very same reason, its just way too much to put in my stomach and then go work out on.

My suggestion would be this, cut out your pre protein shake. If you have been drinking protein throughout the day and fueling your body properly, you will not miss out on anything from not taking a pre. Now if you feel like you must do the pre option, then take it at least a hour before you go to work out.

There are optimal times in which protein and carb consumption are critical, but that's more rigorous if your in competition to be a body builder, other than that the more important focus is just to make sure you are hitting your protein consumption goals of 1g per pound of your target weight a day.

Apr 8, 2013 4:04pm | report
Shrek1972

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Shrek1972

Thanks for your feedback everyone, its good to see some good sound advice on here. I have tried taking the protein 1 hour before and using Xtend as an intra. It has made a difference.
Just on the milk with my protein comment, I only ever use water.
Thanks again.

Apr 8, 2013 7:40pm | report
2BinShape

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2BinShape

totally agree, i have a pot.

Apr 9, 2013 1:24am | report
bjessop

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bjessop

Try doing a preworkout protein shake about 1 1/2-2 hours pre with some MCT's, like coconut milk powder. It'll really help with the endurance aspect of this program and it'll allow your body enough time to digest the shake so you don't feel bloated or too full during your workout.

Apr 9, 2013 10:42am | report
MattHowell

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MattHowell

how about a little bcaa in the pre workout
ns3rchv8? I drink the whole shake but I would think bcaa would help some who cant stomach this much?

Apr 10, 2013 10:49am | report
fishteacher

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fishteacher

I typically use the following for my POST shake:

1 scoop of Vanilla Ice cream Optimum Whey Gold Std.
8 oz of "your choice" of Gatorade G2 (sugar & quick carbs!)
1/2 c blueberries, a banana, strawberries
3 ice cubes

I don't POUND IT DOWN, rather I drink it over about a half hour period of time. I don't think it's quite Jim's formula, but it works for me I think. Plus, I love it!

Apr 10, 2013 4:45pm | report
JackP4574

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JackP4574

I always mix my protein shakes with water and a blender. I think that the shake becomes a lot smoother and lighter which helps me get through them easier.

Apr 16, 2013 12:29pm | report
JackP4574

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JackP4574

I always mix my protein shakes with water and a blender. I think that the shake becomes a lot smoother and lighter which helps me get through them easier.

Apr 16, 2013 12:29pm | report
dan443

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dan443

yesterday the workout plan said, work 4 days a week now its saying 6 days a week

Apr 8, 2013 8:04am | report
 
cjrochow

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cjrochow

do planks count as a cardio acceleration?

Apr 8, 2013 10:45am | report
 
Jmhager

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Jmhager

Prob not since your heart rate will fall due to lack of movement. Maybe a "plank run"

Apr 8, 2013 2:18pm | report
katylinden27

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katylinden27

It will be cardio acceleration if you make any movement with your legs or combine with pushups

Apr 9, 2013 11:11am | report
calexander82

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calexander82

Try doing plank jacks. You'll get the a core workout and get that burn in the shoulders. Plus it will rev your heart rate;=.

Apr 10, 2013 12:53pm | report
fishteacher

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fishteacher

Try it, and if your heartrate holds steady in a higher range due to stress on your core, do it. Why not!?

Apr 10, 2013 4:46pm | report
Showing 1 - 25 of 168 Comments

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