Shortcut To Size: Phase 1, Week 3, Day 18

Shoulders: Build bolder shoulders, stronger traps, and carved calves. Time to press, flye, and raise the roof on your results.
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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, especially when holding heavy objects over your head. 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.

Don't forget 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 bolder shoulder playlist.

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 18: Shoulders/Traps/Calves
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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oneshot2ky

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oneshot2ky

is there an alternative to high cable rear delt flyes? I have a hard time doing such high weight without falling forward

Apr 26, 2012 3:43pm | report
 
crpfeifle

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crpfeifle

Throw one of your legs on the bar in front of you to hold the weight off. Your legs will be at a 90 degree angle and opposing the pull of the weight your lifting. It only gets hairy if the weight is > than your own. In that case gravity will lift you.

Apr 29, 2012 3:49am | report
blackwing1212

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blackwing1212

yah i have the same problem so switched to (Dumbbell Lying Rear Lateral Raise) with your entire body laying on the bench u dont have to worry about the weight ;)

May 8, 2012 5:46pm | report
achilds1987

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achilds1987

or you can do a face pull on a pull down station with you foot like with the funky rows he has us doing.

May 29, 2012 7:22pm | report
ripedlife

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ripedlife

do without weights then and when u gain strenght start with weigts

Aug 29, 2012 1:32am | report
GraySpec

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GraySpec

I think pec dec can do it.

May 21, 2013 10:40pm | report
dsrtdude80

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dsrtdude80

reverse pec deck should work

Jul 23, 2013 2:22pm | report
Bodice

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Bodice

Anyone else have to switch to barbell shrugs? My gyms dumbbells only go up to 100, and I was doing those (with wrist wraps) for 12-15 reps. Even if I do them super slow, it's too light for 6-8, let alone the 3-5 next week.

May 18, 2012 12:31pm | report
 
skyzaaa

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skyzaaa

Guys I have a question. Should your drop sets remain inside the rep range or not? if I reach failure at rep 6 should I drop the weight and continue until failure again even its on rep 20 ?

May 31, 2012 10:41am | report
 
Pocketsnot

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Pocketsnot

I may have missed this and if so then "im an idiot" lol but how long should i rest between sets? I saw in the overview it said 2-4 mins based on exp but if i sit more than 90 seconds I feel like jumping back in and sometimes i thinks this hurts the result of my next set. Also Ive noticed that i cant lift as much as i used to on the lower reps after doing week 1 and 2, i am new to this work out so is that normal? Sorry if these are noob questions haha

Jun 7, 2012 1:15pm | report
 
rafaelrosario33

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rafaelrosario33

Most of the exercisesame say to rest about 45 seconds after each set that's what I do sometimes less than that depends on the exercise.

Sep 25, 2014 10:45am | report
DevonFoley

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DevonFoley

I have found through some extensive research that 90-120 seconds is good for focusing on building muscle. While 45 seconds is great for both building muscle and getting cardio. Because you're heart rate is not all the way back at a resting rate. I usually do 90 seconds but that's just because I focusing on just building muscle. But I also play soccer so I base every thing around the number 90. Do whatever amount of time you feel helps you get to your goal.

Nov 4, 2014 1:15am | report
YangYuFeng

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YangYuFeng

Does anyone wake up with sore shoulders after the shoulder workouts? I never feel sore shoulders after a shoulders day, but I feel sore in every other bodypart after working them

Jun 20, 2012 2:43am | report
 
juanmartin48

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juanmartin48

Awesome routines showm Jim I am trying out the "12 week shortcut to size" and so far I am obtaining results. I started weight training at 30 years old, but stopped at 35 years old. I started again 1 year ago, but I am now 49 years old and not the same as before, but your routines and good suplementation because I am not to disciplined with the eating are doing the job. People I know that have not seen me for a few months have said I look different that makes my day. Thanks Jim also and of course Bodybuilding.com for the web site it's also awesome. By the way I live in Mexico and sometimes equipment it's not available, but I look up Bodybuliding.com and I look up substitutes that works. Thanks again.

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Jul 24, 2012 3:15pm | report
 
Wridley

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Wridley

Very inspiring Great video!!

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Aug 24, 2012 4:40pm | report
 
Wridley

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Wridley

How do I get rid of my beer gut? Kinda skinny with a gut is not cool, but Im ready to do something about it ..

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Aug 24, 2012 4:42pm | report
 
dsrtdude80

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dsrtdude80

cardio and ab twists. reference Kris Gethins 12 week trnsformation program. He incorporates these to tighten up the mid section

Jul 23, 2013 2:21pm | report
EricMaciuk

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EricMaciuk

cardio, drink at least 4 litres of water a day and follow kris gethins nutrition guide. its mostly diet is the key to losing the gut. im just saying what worked best for me. the twists were defs helping with tightening up your mid section.

Jul 2, 2014 11:01am | report
buzzboy4184

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buzzboy4184

Is there an alternative to Seated Calf Raises? My gym doesn't have one nor high enough weight in dumbells to account for what I can do.

Sep 6, 2012 10:07am | report
 
JalKed

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JalKed

U can use the smith machine instead. U'll need to sit on a bench, place the 1st half of ur feet on a low box or step, & place the smith machine bar on ur kness, with some kind of badding (folded towel, for example) between ur knees & the bar. This is how I do it as my gym doesn't have a seated calf raises machine. I'm not sure though if this is 100% correct, so ask the gym trainer.

Dec 9, 2013 1:02am | report
  • Body Stats
  • ht: 5'10"
  • wt: 197.31 lbs
  • bf: 15.2%
dsrtdude80

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dsrtdude80

cant wait to hit this tomorrow!!! destroyed my back and biceps today!!! Already feeling and seeing results. Dr. Jim you are a life saver thanks for all your hard work and for making this available for all us us to improve ourselves!!

Jul 23, 2013 2:19pm | report
 
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