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Shortcut To Size: Phase 1, Week 1, Day 4

Shortcut To Size: Phase 1, Week 1, Day 4

A delt workout is knocking at your door. Answer the call, and get ready for an all-in-one shoulder struggle with presses, raises and shrugs. Don’t forget your calves!

Jim Stoppani's 12 Week Shortcut To Size: Ph 1, Wk 1, Day 4 - Shoulders/Traps/Calves

Watch The Video - 11:33


You better be feeling fresh after a day of active rest, because this shoulder session demands every ounce of sweat your body can muster. Celebrate your rest day with your strongest workout yet.

Remember, stash your iPod in your gym bag to ensure a stronger training session. Research shows that lifters with a favorite soundtrack are able to lift heavier on all working sets.

We're still in Microcycle 1, which means 12-15 reps per set. Don't worry if you don't pick up the perfect weight on set 1. If you need to heave a bit heavier to fail within the prescribed rep range, bump up your chosen load by 5-10 pounds. You'll get it right on your second set, and you'll be well on your way to bolder shoulders, bigger traps, and carved calves.

Remember to track your lifts and utilize those rest-pause sets. That 15 seconds of rest followed by extra reps will make a huge impact on your results. Those extra reps separate the growing from the slowing.

Watch all the workout videos this week! They're packed with unique tips and extra info for your best results.

Schedule. Track. Succeed.

Day 4: Shoulders/Traps/Calves


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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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ScottNoFlow

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ScottNoFlow

Bit late to the party on this workout but just smashed out this workout today.

Side lat raises are a tough lil number, but I hope to get those up in weight over the next 12 weeks.

The shrugs felt a lil awkward but I'm sure I'll be smashing those out in no time.

Apr 10, 2013 7:31pm | report
  • Body Stats
  • ht: 16'11"
  • wt: 203.49 lbs
  • bf: 17.5%
MrAgentman

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MrAgentman

Program so far seem great but have a question.
How can I have 9.6% bf and still not have any definition in my lower to six pack abs? I only really have definition in the rest if I flex. Seriously how low does my BF have to go before it have my old Army EIGHT pack back?

Jun 13, 2013 10:43pm | report
namrepus83

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namrepus83

need some advice does anyone know an alternate workout for the High Cable Rear Delt Flyes, I'm currently deployed and doing any double cable exercise is not possible?

Aug 22, 2013 9:32am | report
SystemsTrader

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SystemsTrader

There are various ways to go with this for the rear delts:
I personally substitute this exercise with a rear delt fly, specifically the Seated Bent-Over Rear Delt Raise which you can find here --> http://www.bodybuilding.com/exercises/detail/view/name/seated-bent-over-rear-delt-raise

Aug 29, 2013 8:42am | report
  • Body Stats
  • ht: 13'9"
  • wt: 166.54 lbs
  • bf: 18.6%
hildy13

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hildy13

My gym doesn't have seated calf machine, I've run to the limit of their bar and dumbells resting on my legs and sitting at a bench.. any other alternatives to work those specific muscles?

Sep 5, 2013 9:51am | report
reemo67

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reemo67

Use an aerobic stepper and stand at the edge of it with only the balls of you feet. While holding dumbbells (go as heavy as you can) do your calf raises. You won't be sitting, but this works pretty good as well. The elevation from the stepper to the ground is great for your calves.

Oct 3, 2013 5:52pm | report
weightlossbmw

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weightlossbmw

Use the dumbells like you said but stack 2 45lbs plats on the bottom of your feet to give you that ledge. so you can stretch and contract your calves as you go up and down.

Oct 9, 2013 11:42pm | report
Rawbutt

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Rawbutt

I used the smith machine for seated calf raise cuz I don't have a seated calf machine either, I put the bar on the lowest level, set my legs right underneath the bar and put padding on the top part of my knees, add some weight and rep it out

Apr 9, 2014 11:06am | report
weightlossbmw

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weightlossbmw

Just killed todays work out!! every muscle on my body is sore as SH#% and i LOVE IT!! The only part that isnt sore is my legs (except my calves haha) and i will destroy them tomorrow!! nothing but gains!

Oct 9, 2013 11:39pm | report
mohamedhshddk

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mohamedhshddk

can i play legs in this day with shoulder ana calves and traps?

Mar 22, 2014 1:27pm | report
Showing 1 - 10 of 10 Comments

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