Shortcut To Size: Phase 1, Week 2, Day 8

by Jim Stoppani, Ph.D. Apr 09, 2012

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Welcome to week 2, microcycle 2 of Shortcut to Size. Hope you've had a restful couple days, because it's time to hit your muscles with heavier weight.

This week, the rep range drops from 12-15 to 9-11. Of course, this drop is balanced by an increase in load. I suggest adding 5-10 pounds to all your lifts, erring on the heavier side for compound movements like bench press. Take your time, and a few sets, to find your new weight for the prescribed rep range.

Remember to use rest-pause on your final sets per exercise. Doing so will maximize the training effects from your workouts. Don't forget the tips from last week's workout videos. The exercise techniques I showed you still apply. Finally, don't forget your music! You'll need every ounce of strength to push through this one.

Day 8: Chest/Triceps/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!

Barbell Bench Press - Medium Grip
4 sets of 9-11 reps
Rest-pause on final set
Barbell Incline Bench Press - Medium Grip
3 sets of 9-11 reps
Rest-pause on final set
Incline Dumbbell Flyes
3 sets of 9-11 reps
Rest-pause on final set
Low-Pulley Cable Crossover
3 sets of 9-11 reps
Rest-pause on final set
Triceps Pressdown
4 sets of 9-11 reps
Rest-pause on final set
Lying Triceps Extension
4 sets of 9-11 reps
Rest-pause on final set
Cable Overhead Triceps Extension
3 sets of 9-11 reps
Rest-pause on final set
Standing Calf Raises
4 sets of 15-20 reps
Rest-pause on final set
Seated Calf Raise
4 sets of 15-20 reps
Rest-pause on final set