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

by Jim Stoppani, Ph.D. Apr 17, 2012

Previous | Main | Next Day

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!

Day 16: Back/Biceps/Abs

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!

One-Arm Dumbbell Row
4 sets of 6-8 reps
Dropset on final set
Wide-Grip Pulldown
3 sets of 6-8 reps
Dropset on final set
Standing Pull-down
3 sets of 6-8 reps
Dropset on final set
Straight-Arm Pulldown
3 sets of 6-8 reps
Dropset on final set
Barbell Curl
4 sets of 6-8 reps
Dropset on final set
Incline Dumbbell Curl
3 sets of 6-8 reps
Dropset on final set
One-Arm High Cable Curls
3 sets of 6-8 reps
Dropset on final set
Weighted Bent-Knee Hip Raise* (on a bench)
3 sets of 10-14 reps
Dropset on final set
Cable Crunch
3 sets of 10-14 reps
Dropset on final set
Oblique Crunches (with Cable)
3 sets of 10-14 reps
Dropset on final set