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.

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Jim Stoppani's 12-Week Shortcut To Size Back/Biceps/Abs

Watch The Video - 14:53


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.

Terms You'll Need To Know

Rest-Pause: During weeks one and two of each phase of the program, you will do a rest-pause set as the last set of each exercise. To do this, reach muscle failure on the last set, then rack the weight and rest 15 seconds. Then continue the set until you reach muscle failure again.

Warm-up Sets: Perform 1-2 warm-up sets of 12-15 reps on the first exercise for all body parts, except abs and calves. Warm-up sets lubricate the joints, send blood to the working muscle, and prepare your body for a heavier load. After your warm-up sets, dive directly into the working sets below!

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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