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.

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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!

Terms You'll Need To Know

Drop Set: During weeks three and four of all phases, you will do a drop set as the last set of each exercise. To do this, take the last set to muscle failure, then immediately reduce the weight by 25-30%, and continue the set until 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 15: Chest/Triceps/Calves
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