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
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