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Shortcut To Size: Phase 1, Week 1, Workout 1

Shortcut To Size: Phase 1, Week 1, Day 1

Day one of Shortcut to Size is all about the chest and tri's. Put some size on your mirror muscles, and carve a pair of sick calves. Get growing!

Jim Stoppani's 12 Week Shortcut To Size: Ph 1, Wk 1, Day 1 - Chest/Triceps/Calves

Watch The Video - 14:04


Some people think "day one" means an easy day -- orientation, paperwork, nothing serious. Not here. You better be ready to lift, because my Shortcut to Size workouts will take everything you have, every time.

Before you even step foot in the gym, make sure you've got headphones in your ears. A study I did with the Weider Research Group shows significant strength gains across all lifts when athletes train to their favorite tunes.

If you're tired of your playlist and need new music, check out my favorite chest and tri jams. Got suggestions of your own? Add 'em to the comments section at the bottom of this page -- after you lift, that is.

Since this is your first time through Microcycle 1, take your time choosing the right weight. You should fail between 12-15 reps. If you don't pick the proper weight on your first set, don't worry. Add or subtract 5 pounds and try again on the next set.

Remember to watch each workout video this week for special tips on exercise technique, intensity, and more.

Schedule. Track. Succeed.

Day 1: Chest/Triceps/Calves

Get Your Daily Meal Plan Here!

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Jim Stoppani


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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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rbowman91

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rbowman91

Fight song is one of my favs. As per Tom Fuller and Ryan's recommendations, I'm starting your program on Thursday. Lookin forward to the gains.

Apr 2, 2012 5:42pm | report
 
zwasham

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zwasham

Looks like a sick program. Can't wait to start it once I'm finished with Kris Gethin's.

Apr 2, 2012 8:03pm | report
 
cornejomiguel

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cornejomiguel

I'm in the same token, remember that you gotta detox your body (no supplements for at least 2 weeks)

Apr 3, 2012 5:42pm | report
StoneyTheDon

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StoneyTheDon

Hi im also doing this programme as soon as ive finished Kris gethins :D be sure too check my before and after pics when im done and ill check yours ,good luck man

Apr 12, 2012 12:18pm | report
StrongNerd89

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StrongNerd89

What a coincidence. I'll be starting this program as well after finishing Mr. Gethin's.

Apr 17, 2012 8:06pm | report
diziego

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diziego

haha looks like everyone will be starting this after gethins 12 week as i am finishing my last 2 weeks of the gethin program then moving to this too

Apr 18, 2012 2:33am | report
TedRondeau

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TedRondeau

I'm in as well, I'll be finishing Kris's program may 5th. I'm gonna take a week off from liften as my body and mind needs it.
Most likely start on the 13th...

May 1, 2012 5:28am | report
biren_80a

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biren_80a

me tooo, i just finished mr gethins programme, thinking of starting this from monday...

May 4, 2012 6:39pm | report
Helperman

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Helperman

I am in the line. Started week 9 Gethins Prog. Waiting to start this, looks hardcore !

May 10, 2012 10:01am | report
jamst174

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jamst174

Likewise. Finished Kris's last week. Took a week off fro lifting, and I'm going to get this started today.

May 14, 2012 10:21am | report
Donico

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Donico

Do you think, as for starters, I should go on Kris Gethin's workout first before moving on to this? Thanks.

May 24, 2012 12:22am | report
ryanbajada

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ryanbajada

same here, i just finished my kris Gethins 12 week fat loss 3 weeks ago, did a detox and took a full week off from the gym and I'm starting this today.
Donico: i think you should definitely try kris's out it was a great program and worked for me

Jul 9, 2012 10:45am | report
1soopaman

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1soopaman

Seems to be a common theme going on here. I have three days left of Kris' program. I started searching for my next routine and narrowed it down to this one. After I finish with Kris, I'm going to take a week off from weights and then start this. I'm looking forward to building on to the new foundation that I forged with Kris.

Sep 6, 2012 1:30pm | report
tylerthehulk

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tylerthehulk

Just finished dtp with gethin haha

Sep 10, 2012 2:31pm | report
addy7

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addy7

looks like ill just add to the line.... also just finished kris gethins program... now moving onto this...:P

Oct 24, 2012 1:42am | report
nickbrook1

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nickbrook1

Lol, is anyone not just finishing a program with Kris Gethin? I'm on week 10 (almost) so will be starting this in a couple of weeks. Looks pretty awesome, looking forward to it!

Nov 18, 2012 2:52am | report
Villalords

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Villalords

I just finished both 12 weeks and DTP from Kris Gethin, ready to start my shortcut to size, beast mode!!!

Mar 25, 2013 10:17am | report
evilcyantist

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evilcyantist

Seems like a very big trend. I just finished Kris Gethin's plan.. I found it hard to move on.. but decided this plan might be worth the shot :)

Jun 24, 2013 7:45am | report
OrtizFitness

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OrtizFitness

Kris was the man and kicked my butt with DTP, so I can't wait for this workout! Goin to the gym at about 10 this morning. Super pumped!!!

Aug 5, 2013 7:30am | report
gresdog

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gresdog

in the 12th and final week of the big man on campus program. looks like im the only one who didnt jump on the kris gethin bandwagon. the kris gethin 12wk trainer honestly looks kind of weak compared to this workout and the big man on campus workout. the latter two have many more working sets, not to mention a ton of rest-pauses/dropsets....

Aug 5, 2013 12:30pm | report
adsut10

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adsut10

Great workout!! Can't wait for the rest.

Apr 2, 2012 9:37pm | report
 
nickone43

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nickone43

so whats the rep power all about?

Jan 20, 2013 9:43pm | report
gethitfitness

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gethitfitness

AWESOME Program, AS USUAL! Great routines and advice!

Apr 2, 2012 10:04pm | report
 
sherifyasser

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sherifyasser

i have a question.. in the rest-pause set do i have to deacrease the wieght

Jan 20, 2013 7:56am | report
sherifyasser

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sherifyasser

i have a question.. in the rest-pause set do i have to deacrease the wieght

Jan 20, 2013 7:56am | report
Showing 1 - 25 of 537 Comments

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