Discounts & Deals - Sign Up!
Shortcut To Size: Phase 1, Week 3, Day 18
SHAREMicrocycle 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.
Day 18: Shoulders/Traps/Calves
Dumbbell Shoulder Press
4 sets of 6-8 reps
Dropset on final set
Side Lateral Raise
3 sets of 6-8 reps
Dropset on final set
One-Arm Front Cable Raise
3 sets of 6-8 reps
Dropset on final set
High Cable Rear Delt Flyes
3 sets of 6-8 reps
Dropset on final set
Dumbbell Shrug
4 sets of 6-8 reps
Dropset on final set
Seated Calf Raise
4 sets of 10-14 reps
Dropset on final set
Leg Press Calf Raise
4 sets of 10-14 reps
Dropset on final set
Get Your Daily Meal Plan Here!
13 Comments
Showing 1 - 13
of
13
Comments
- 1
- Follow This Discussion by:
oneshot2ky
Permalink
is there an alternative to high cable rear delt flyes? I have a hard time doing such high weight without falling forward
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.
- Body Stats
- ht: 5'11"
- wt: 204 lbs
- bf: 18.5%
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 ;)
- Body Stats
- ht: 6'2"
- wt: 154 lbs
- bf: 10.6%
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.
- Body Stats
- ht: 5'9"
- wt: 185 lbs
- bf: 17.5%
ripedlife
do without weights then and when u gain strenght start with weigts
- Body Stats
- ht: 5'8"
- wt: 145.2 lbs
- bf: 10.0%
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.
- Body Stats
- ht: 6'3"
- wt: 192.4 lbs
- bf: 9.5%
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 ?
- Body Stats
- ht: 6'4"
- wt: 169.4 lbs
- bf: 15.0%
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
- Body Stats
- ht: 6'1"
- wt: 230 lbs
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
- Body Stats
- ht: 5'7"
- wt: 154.32 lbs
- bf: 10.0%
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.
- Body Stats
- ht: 5'7"
- wt: 169 lbs
- bf: 10.0%
- Body Stats
- ht: 6'1"
- wt: 188 lbs
- bf: 20.0%
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 ..
- Body Stats
- ht: 6'1"
- wt: 188 lbs
- bf: 20.0%
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.
- Body Stats
- ht: 5'9"
- wt: 175.6 lbs
- bf: 10.0%
Showing 1 - 13
of
13
Comments
- 1
Featured Product
-
-
BodySpace - Join FREE!
BodySpace is YOUR key to success! Create a profile, meet others, track your progress and much more!
(5 characters minimum)