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

by Jim Stoppani, Ph.D. Apr 05, 2012

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

Watch The Video - 11:33

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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.

Day 4: Shoulders/Traps/Calves

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!