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Shortcut To Size: Phase 1, Week 3, Day 16

Shortcut To Size: Phase 1, Week 3, Day 16

Build your pulling power! Train your back for mile-wide lats, build bigger biceps with taller peaks, and target your core for total-body strength.
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Microcycle 3 means 6-8 reps per set. Take your time and use caution to find your correct weight for this rep range. Be sure you're logging weight lifted for each exercise across all workouts; you should be able to add 5-10 pounds to your microcycle 2 numbers.

Remember your drop sets. Give these finishing sets everything you've got and force your body to adapt. Don't forget the tips from my workout videos -- the exercise techniques I showed you still apply. Finally, don't forget your soundtrack!

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 16: Back/Biceps/Abs
Perform the hip thrust while holding a medicine ball or dumbbell between your feet, or while wearing ankle weights.
  • Cable Crunch Cable Crunch Cable Crunch
    3 sets of 10-14 reps
    Drop set on final set
  • Oblique Crunches Oblique Crunches Oblique Crunches (with Cable)
    3 sets of 10-14 reps
    Drop set on final set
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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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 9:19pm | report
 
zdk1978

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zdk1978

Completed day 16... Feel like i am getting stronger!!!

Can wait for my next training session!!!

Apr 22, 2012 6:32am | report
 
zdk1978

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zdk1978

I meant can't wait...

Apr 22, 2012 6:33am | report
longhaired

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longhaired

that's what it's all about! keep it going strong man!

Apr 23, 2012 6:07pm | report
Jgbrooks757

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Jgbrooks757

How did the work out plan go for you?

Aug 16, 2013 12:39pm | report
jocwilson

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jocwilson

Same here, man! Day 16 and I feel like my strength is going up a lot. I can't wait to start the micro cycle over and see how much the numbers change.

Feb 11, 2014 7:53pm | report
lauveran

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lauveran

Instead of the one arm dumbell row, can you substitute Barbell rows? Or maybe alternate it from week to week?

May 8, 2012 8:27am | report
 
Bodice

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Bodice

Anyone else find doing oblique crunches with a cable pulley difficult?

May 15, 2012 7:57pm | report
 
wiffle11

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wiffle11

oblique crunches with cable. IS THERE A VIDEO FOR THAT? need info on how to do

May 24, 2012 12:00pm | report
 
budyjames77

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budyjames77

I know your question is older and you probably found an answer by now, but here is a video I found on how to do oblique cable crunches: http://www.youtube.com/watch?v=5XuzJw_rLdg

Jun 12, 2012 2:27pm | report
ScottNoFlow

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ScottNoFlow

Seriously does not look like something I really want to try and perform

Apr 22, 2013 2:45pm | report
  • Body Stats
  • ht: 5'10"
  • wt: 210.54 lbs
  • bf: 19.0%
vkhalfin

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vkhalfin

Completed day 16 and definitely feel stronger throughout the upper body!
The only issue I have is that I feel that there is not enough work for abs. This is week 3 and I have had hurting muscles in my arms, legs, back and chest...the only place I had no pain yet is in abdominal area. Does anyone else share this?

Jun 5, 2012 8:34pm | report
 
Eirikur1985

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Eirikur1985

Yes i feel the same way which is why i quit all the abs exercises and now to ab ripper X for my ab workout every other day!!

Aug 20, 2012 9:53am | report
samnow

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samnow

Hi

For Abs I do Hanging Knee Raises after the workout
3 Sets 20 reps.

Has made positive difference to my abs.

Jun 28, 2014 1:16am | report
  • Body Stats
  • ht: 5'10"
  • wt: 184.31 lbs
  • bf: 25.0%
manifesto305

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manifesto305

Week #3 and im See MAJOR GAINS. Great program jim.

Jun 12, 2012 1:38pm | report
 
KidTruth

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KidTruth

Three weeks in, starting to notice a change. Great program, can't wait to get back to the gym.

Jul 2, 2012 10:55am | report
 
kiwiboy85

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kiwiboy85

Just starting week 3, good energy but it feels my metobolism is slowing? Any ideas out there?

Jul 23, 2012 6:32pm | report
 
  • Body Stats
  • ht: 5'11"
  • wt: 182.16 lbs
  • bf: 13.0%
javiergm

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javiergm

How long does it take to get bigger arms

Jul 31, 2012 9:34am | report
 
abednetor

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abednetor

Is there a Alternative for cable crunch

Aug 1, 2012 4:32am | report
 
1soopaman

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1soopaman

I'm not happy about the lack of videos, but I really like this program. I'm getting stronger and stronger. I'm finding it difficult to find the correct weights this week because of the strength gains that I've made. I can't wait to see how I end up after week 12.

Oct 8, 2012 11:14pm | report
 
JavyLopez07

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JavyLopez07

How do you do weighted hip raises?

Nov 2, 2012 1:47pm | report
 
Ughz

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Ughz

You can use a medicine ball, dumbbell or ankle weights!

May 21, 2013 11:11am | report
coreyfo

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coreyfo

Strength levels have definitely increased! Just wrapped up Day 15

Jan 21, 2013 1:25pm | report
 
subashghatan

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subashghatan

them drop sets were awesome....

Feb 15, 2013 2:45pm | report
 
beerowjr

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beerowjr

i am on week 3 and i feel stronger went from 28% to 21% and i am wondering any tips to help keep it going down.

Apr 21, 2013 11:10am | report
 
Showing 1 - 25 of 38 Comments

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