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Shortcut To Size: Phase 1, Week 3, Day 15

Shortcut To Size: Phase 1, Week 3, Day 15

Attack the mirror muscles. Chisel your chest, torch your triceps, and train your calves for a well-rounded physique.

Week 3, microcycle 3 brings lower reps and even heavier weight. This week, you'll be heaving 6-8 reps on each set of your major exercises. If you've never lifted this heavy, take some extra time -- and use extra caution -- when choosing the right weight. You should be able to add another 5-10 pounds to last week's numbers.

You'll switch from rest-pause to drop sets this week. Give these finishing sets everything you've got. Doing so will force your body to grow. Don't forget the tips from my workout videos -- the exercise techniques I showed you still apply. Finally, don't forget your music!

Day 15: Chest/Triceps/Calves

Get Your Daily Meal Plan Here!

Jim Stoppani


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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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slevens9th

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slevens9th

I created an "unofficial" group on facebook intended for people doing the "Jim Stoppani's Shortcut to Size" program, through bodybuilding.com. Here you can interact with other members, post nutrition tips and ideas to make the daily meals easier to commit to and also post progress pictures to motivate other members and yourself!

http://www.facebook.com/groups/402144229798199/members/

Apr 15, 2012 9:17pm | report
 
GoldenOne7

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GoldenOne7

I've started this program slevens9th. Is there anything I need to for inclusion with you guys "unofficial group"? Or do I need to just go to FB and like the page? Or ask for acceptance in the group?? I'll probably do it later today.

Apr 30, 2012 11:50am | report
TH3rR0N66

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TH3rR0N66

do 1-2 warm up sets of EVERY exercise prior to the working sets?

Apr 17, 2012 9:57pm | report
 
zdk1978

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zdk1978

Do a warm up for body parts....
Warm up chest....
Then warm up triceps....

Apr 22, 2012 6:34am | report
anrogid

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anrogid

I must admit I got used to my old rutine and i hit my plateau like some other people do. After I began this work out I had my doubts, in particually when I began the 3rd week (not a fan of drop sets) like i said before i had my doubts, after today no more. While I was doing the drop sets for bench press...I felt my whole chest rippen apart (expanding like GOKU visual image I got hahaha) I was like hell yeah... my chest and arms felt bloody good.. let them explode. "No pain no gain "

Apr 23, 2012 8:26pm | report
 
DMenning5

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DMenning5

nice!

Jun 17, 2012 6:41pm | report
ripedlife

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ripedlife

lol goku part was d best...
drop sets are for mass building they will shurely help :))

Sep 2, 2012 8:49am | report
anrogid

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anrogid

*routine

Apr 23, 2012 8:28pm | report
 
anrogid

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anrogid

rippen not a word sorry better word to use is Tearing apart that's how my chest feels atm. I was to excited after the pump work out.....i'll make sure i use spell check next time.

Apr 23, 2012 8:35pm | report
 
GoldenOne7

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GoldenOne7

This is my third week on the "Shortcut To Size" program. First week man was I extremely sore. Seeing the rest days was the best thing that happened to me. Now in the third week I'm so glad that I pushed through and kept going. I'm starting to see and feel the results of this plan. I must say it seems to have some grounds of validity on it's claim of helping you to achieve size. "Ready for the 3rd Week"

Apr 30, 2012 11:52am | report
 
Bodice

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Bodice

Switch from high pulley to low pulley? Or is this a typo?

May 14, 2012 4:37pm | report
 
gotabebig

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gotabebig

it says cable crossover on Day 1 and now it is substituted with Low pulley Cable crossover does any body know wats the difference????????

May 20, 2012 1:26pm | report
 
tuhsteh

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tuhsteh

i think it's like the difference between flat bench press and incline bench. It just stresses a different band across the chest muscle group.

May 27, 2012 9:48pm | report
MeekinsKris

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MeekinsKris

Stoppani is the man. This workout routine is incredible, i am on the third week in and i have noticed huge improvements in all areas, but especially my legs and calves... Leg day was brutal today! Ready for those two rest days... haha. 5/5 stars

Jul 31, 2012 8:34pm | report
 
dango579

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dango579

I just started my 3rd week of this program. I didn't use to spend that much time in the gym, but I am kind of enjoying it. I think the main reason why I have been able to do my workouts and finish my routines is mostly because of the amount of calories he recommends we consume

Aug 30, 2012 9:07pm | report
 
tylerthehulk

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tylerthehulk

This programs giving some great strength gains

Sep 27, 2012 1:38pm | report
 
BuildingBody28

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BuildingBody28

Holy... Killer stuff. Them drop sets are the bomb. I feel so good cant wait for tomorrow this is a beast of a program.

Nov 19, 2012 5:56pm | report
 
TricioPain

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TricioPain

A would just wanna ask if anyone here tried supper setting some of the exercise on this Shortcut to Size Program? I really need to cut out my. I do most routine for 1 hour with a rest phase of 30-45 seconds (rest-pause is 15 sec). I also included 1 additional exercise for major muscle part like back, chest and shouler/traps. If someone tried supersets here in this program please i will be glad to hear the feedback.

Nov 19, 2012 10:30pm | report
 
tawfeeko

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tawfeeko

Find The STS E-book There are some tweaks from Stoppani himself to reduce the time are to focus on cutting
http://issuu.com/bowlegmedia/docs/shortcut-to-size

Dec 29, 2012 11:50pm | report
Codzio

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Codzio

Getting ready to start my third week tommorow morning!!!! I have already noticed changes so now I am super excited!!!

Nov 25, 2012 7:33pm | report
 
yoniinfante1989

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yoniinfante1989

OMG this thing works lol when i started 3 weeks ago i cant even bench 100LB, today i hit 150LB i feel so proud lol..THANKS ALOT JIM UR DA BEST

Jan 12, 2013 7:24pm | report
 
cca78

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cca78

Start week 3 tomorrow, and suggestions for meal replacements for someone on the go. Impossible for me to eat 6 times a day.

Jan 27, 2013 4:49pm | report
 
nmf92

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nmf92

You could do a mass gainer shake or even some protein bars. Not as good as an actual meal but better than getting junk food because of being in a hurry or not eating at all.

Feb 5, 2013 12:23am | report
robinkez

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robinkez

Sometimes I print the PDFs of these and the some of the excercises are different than what it says on the videos... Also sometimes the videos are different too. Like today day 1 week 3 it says reverse grip incline dumbbell press???

Feb 24, 2013 3:14pm | report
 
bluman357

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bluman357

I crushed this workout. I will increase the weight next week.

Apr 5, 2013 1:29pm | report
 
Showing 1 - 25 of 42 Comments

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