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Shortcut To Size: Phase 1, Week 1, Day  2

Shortcut To Size: Phase 1, Week 1, Day 2

Yesterday, you pushed it. Today, you'll pull with everything you've got. Day two demands brutal work from your back and biceps. Bring it.

Jim Stoppani's 12 Week Shortcut To Size: Ph 1, Wk 1, Day 2 - Back/Biceps/Abs

Watch The Video - 14:52


You made it through chest like a champ. If your triceps scream like you tortured them, it's a sign you did something right. There's no better way to celebrate yesterday's push workout than with a pull workout today.

Remember, stash your iPod in your gym bag or suffer through a weaker workout. A study I performed with the Weider Research Groups shows that lifters are stronger across all lifts when they train to their favorite tunes. Need more new music to fuel your back and biceps? Grab my favorites to the right.

Microcycle 1 means 12-15 reps on every set of back and bi's. Don't worry if you don't pick up the perfect weight on set 1. If you need to go a bit heavier to fail within the prescribed rep range, bump up the weight by 5-10 pounds. You'll get it right on your second set.

Remember to watch all the workout videos this week. They're packed with specific tips for each workout, including unique exercise adjustments.

Schedule. Track. Succeed.

Workout 2: Back/Biceps/Abs

* Shoot for at least 20-30 reps, but if you can do more, continue until reaching failure. If you cannot complete 20 reps, do as many as you can trying to get as close to 20 reps as possible.

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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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gethitfitness

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gethitfitness

The ONLY guy in the fitness industry that I take advice from!

Apr 2, 2012 10:02pm | report
 
ThrottleJock

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ThrottleJock

I hear ya. Dude knows his stuff.

Jun 2, 2014 8:22pm | report
griffinfan05

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griffinfan05

Good workout. I did it today with my buddy. It took 2 hours. I'm recommending doing abs on your day off to save time. Each week the workout will get a little shorter with the fewer rep ranges.

Apr 3, 2012 7:04pm | report
 
marseneau

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marseneau

Shouldn't necessarily get that much shorter as you should be resting a little bit longer with the increased weight/lower rep ranges. He puts Abs and Calves with the weight days so you train them more than once/week. The workouts themselves shouldn't take that long. I got through the Chest, Tris and Calves in just under an hour. Hitting Back Bi's and Abs today.

Apr 10, 2012 6:33am | report
mlarmann

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mlarmann

I agree with marseneau as to that your rest periods should be increasing. However I am curious how this gentleman has finished his chest/tri/calves in under an hour. I highly doubt you are either one, doing enough reps, or two, not taking enough rest.

Feb 5, 2013 9:29am | report
wahoolaw

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wahoolaw

I did this workout last week in under 75 minutes bro

Apr 8, 2013 2:47pm | report
mvrogachev

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mvrogachev

First time I went through STS it also took me more than hour to complete trainings. Then I started to superset exersizes: e.g. dumbell row barbel curl; pulldown incl dumbel curl etc. Now it takes less time for me in gym and workout is more intense.
Also I removed resting time as superset gives some rest to one muscle goup while working with another.

Jul 2, 2013 1:25pm | report
Southxx87

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Southxx87

ya cut ur rest to 60-90 seconds for the back and bi exercises and 30 seconds for the abs and this should take a little over an hour

Aug 28, 2013 5:26pm | report
Southxx87

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Southxx87

ya cut ur rest to 60-90 seconds for the back and bi exercises and 30 seconds for the abs and this should take a little over an hour

Aug 28, 2013 5:26pm | report
TMGermano

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TMGermano

I�m doing the same.. doing abs in rest days together with the HIIT training. Took 2 hours to do the first day also.

Jan 8, 2014 4:37pm | report
  • Body Stats
  • ht: 5'10"
  • wt: 165.35 lbs
  • bf: 14.0%
adsut10

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adsut10

Excellent work out. Loved it!!!

Apr 3, 2012 8:48pm | report
 
Ryann92

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Ryann92

Could i substitute the barbell for an EZ curl bar on the barbell curls ?

Apr 3, 2012 9:51pm | report
 
drivera2

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drivera2

you could if you feel it's too much strain on your wrists, but the straight barbell will build up overall thicker biceps faster so it's good to at least do 1 set on the barbell.

Apr 4, 2012 8:22am | report
Eskibo

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Eskibo

Hip thrusts is an ab exercise huh? Now thats a new one - you sure this isnt a mistake Mr. Stoppani?

Apr 4, 2012 4:54am | report
 
jakubtez

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jakubtez

I did them for the first time when trying this excercise and I couldnt feel much in the abs, glutes and maybe hammies if anything

Apr 5, 2012 12:12am | report
  • Body Stats
  • ht: 5'10"
  • wt: 188.54 lbs
  • bf: 14.0%
BossOfTheElite

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BossOfTheElite

It's Core : Abs are your core but it takes multiple muscles in your "core" to strenthen them hip flexors glutes etc. basically the "abs'" portion is your core work.

Apr 8, 2012 2:11am | report
marseneau

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marseneau

You should feel it in your lower abs when you do them, when you you bring your legs back down from the upward thrusting and also when you start your thrust by tucking your knees into your midsection before shooting your feet to the ceiling.

Apr 10, 2012 6:35am | report
SeanFleming

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SeanFleming

I definitely felt it in my lower abs when i did it today

May 8, 2012 3:41pm | report
Prentice27

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Prentice27

Yes it's a core workout. Are you sure you should be doing this advanced workout? Lol

May 2, 2014 6:05am | report
JT67

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JT67

Eskibo- BB.com probably just put it on there cuz it is the closest thing to the lower ab raises he does in the video

Apr 4, 2012 7:06am | report
 
Eskibo

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Eskibo

Cheers bud, didnt have time to look through the vid and was just reflecting on the posted exercises :)

Apr 4, 2012 7:29am | report
JonathanWinbush

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JonathanWinbush

This workout was killer I had little fuel in the tank by the time I had to get abs in. Awesome program so far.

Apr 4, 2012 3:54pm | report
 
Celsus

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Celsus

Did this workout today, loved it! I did feel like a little Deadlift should be added, I missed that. Also didn't like the Oblique Crunches, but overall, great!

Apr 5, 2012 8:23am | report
 
Victoriano18

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Victoriano18

This guy has given me some good workouts n good workout tips glad i came across his program

Apr 5, 2012 1:43pm | report
 
imtheman14

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imtheman14

LOVE the standing pulldown!

Apr 5, 2012 11:01pm | report
 
Showing 1 - 25 of 214 Comments

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