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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!
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Jim Stoppani's 12-Week Shortcut To Size
Phase 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.

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!

Day 4: Shoulders/Traps/Calves
Get Your Daily Meal Plan Here!

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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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ucejuice

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ucejuice

Make sure you check out the video. The calf workout is different than what is displayed on the page. It should have seated calf raises followed by leg press calf raises. Jim explains why he has it in that order so check it out.

Apr 4, 2012 10:15am | report
 
griffinfan05

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griffinfan05

FYI- when you click on the printable page or the PDF document it comes up correctly.

Apr 5, 2012 12:17pm | report
fudog75

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fudog75

And the cable rear delts row is swapped out for high cable rear delt fly. Happy with that..don't like the cable rear delt, if you follow according to the instruction video?

Apr 27, 2012 1:47am | report
dbritton667

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dbritton667

Whatever issue there was has been fixed because the page displays the right exercises now

Apr 5, 2012 12:33pm | report
 
2Sam23

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2Sam23

Oh man... looking forward to this workout! Every muscle fibre in my chest is still screaming from Day One.

Seriously great program so far, the Rest Pause is brilliant. Thanks Jim!

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Apr 11, 2012 4:24am | report
 
evllz

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evllz

Yes, chest hurts the most, definetely.

Aug 3, 2012 2:43am | report
odyssey1403

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odyssey1403

Ive been sore since day one and loving it! I cant wait to get back in the gym.

Apr 11, 2012 10:15am | report
 
shootemup915

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shootemup915

Great workout !!!

Apr 13, 2012 6:34pm | report
 
Driller12

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Driller12

My shoulders are still burning not to mention the calves, but I'm ready for the next phase when we add weight. I'm really enjoying this program

Apr 14, 2012 11:15am | report
 
JimmyTuff

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JimmyTuff

Hey Jim,
Love the program so far. Thanks for putting it together and sharing it.
The details you have put into the videos is what make this easy to follow and a real winner.

One request, can't we get one nicely formatted PDF with all the exercises for recording progress? It would be simpler than printing each page.

Just a thought.

Thanks
James

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Apr 16, 2012 8:39pm | report
 
gpaganini

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gpaganini

As a beginner in a gym this is my first program that i follow , and i enjoy it very much .

Yeah , really , a complete PDF would be awsome , allthough i typing it in my iphone notes allready :)

Apr 21, 2012 1:06am | report
victorm76

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victorm76

Caves are still hurting ... cant wait till Day 8

Apr 21, 2012 11:07pm | report
 
Ufcfan2012

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Ufcfan2012

Yeh, my calves are killing me too. They just recovered from day 1 and hitting them again like this today was great....love the feeling of sore muscles.

Apr 23, 2012 3:05am | report
drumbum538

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drumbum538

I have problems doing shoulder presses due to my rotator cuff, what can i substitute for that?

Apr 23, 2012 2:54pm | report
 
Ufcfan2012

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Ufcfan2012

Maybe try a push press using your legs to help a bit

Apr 23, 2012 9:39pm | report
tunafoot

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tunafoot

Everyone should do some rotator cuff exercises prior to the shoulder workout. Helps prevent injury and rehabs the shoulder the if your already injured. Check out this video.

http://videos.bodybuilding.com/watch/91342/hardcore-12-week-daily-trainer-update-week-4

May 18, 2012 1:34pm | report
mpjoubert

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mpjoubert

I have the same problem and checked out my workout with a trainer. He advised me to do the shoulder press with a neutral grip. With the neutral grip, I don't feel the pain in my shoulder. Hope this will help.

Dec 17, 2012 7:27pm | report
tskaggs31

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tskaggs31

I know this is late, but you really have to try stuff out when recovering. If it hurts like it should, do it, but if it hurts like it shouldn't.... lol don't do it. Neural shoulder press will work fine. You'll find that one should never push weight while your shoulder is in those vulnerable positions where it had to switch the way it operates within the joint.

Nov 20, 2014 5:20pm | report
besimonds

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besimonds

Cant wait for this day. Im on rest right now but I loved the first 2 days so far!

May 3, 2012 8:53am | report
 
gotabebig

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gotabebig

superb first 2 days much better than i thought i cant move my arms biceps hurt like they are badly pulled waiting for day 4 thx jim

May 9, 2012 3:37pm | report
 
mnfirefighter

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mnfirefighter

Shoulders are lookin great after that work out!
I didn;t do the ab exercises from day 2 and added them here, Ouch!

May 11, 2012 10:34am | report
 
skyzaaa

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skyzaaa

My chest is soooooooooooooooo sore :0. Its hard to just stretch my arms out properly hahah I am not sure how I am going to todays workout :P

May 17, 2012 10:47am | report
 
FBeaule04

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FBeaule04

I've been back in a gym for the last 5 years now. Thought it would be nice to have something new, so tried the Shortcut to Size program.

I've never in my life felt that much burn in my shoulders. I thought that this workout would be easier for me since I knew most of the exercice and the weight range I had to use before starting. Soooo Wrong.

Still, it's an hell of a program so far and enjoying it a lot. I don't shoot for miracles, but I have a feeling that this program will show some great results.

Thanks Jim! :-)

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May 17, 2012 12:10pm | report
 
101PeteN

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101PeteN

just wondering if i miss tomorrow it wont be of too much problem will it?

May 31, 2012 12:01pm | report
 
paramedicpat

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paramedicpat

Just started with Day 1...Kick ***!! Feel it today. not soreness, just the feeling that I used my muscles. My triceps were bulging during Day1 workout. Can't wait to see what I'm like at the end of this. p.s. great music suggestions Doc!

Jun 1, 2012 8:22am | report
 
Showing 1 - 25 of 73 Comments

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