Shortcut To Size: Phase 1, Week 4, Day 22

by Jim Stoppani, Ph.D. Apr 23, 2012

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Welcome to week 4, microcycle 4. You better be ready for some heavy weight, because we're dropping all the way down to 3-5 reps per set. That drop is accompanied by another increase in load, which means you should add 5-10 pounds to the weight you lifted last week. Be sure to record your numbers - accuracy is essential to progress, and progress is critical to muscle growth.

Because we're going heavier than ever, be sure to give your warm-up sets some extra focus. Make sure your joints are lubricated, your muscles are pumped, and your body is primed before hitting the heavy weights.

As always, remember my video tips, keep your headphones on, and hit this chest workout with everything you've got.

Day 22: Chest/Triceps/Calves

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!

Barbell Bench Press - Medium Grip
4 sets of 3-5 reps
Dropset on final set
Barbell Incline Bench Press - Medium Grip
3 sets of 3-5 reps
Dropset on final set
Incline Dumbbell Flyes
3 sets of 3-5 reps
Dropset on final set
Low-Pulley Cable Crossover
3 sets of 3-5 reps
Dropset on final set
Triceps Pressdown
4 sets of 3-5 reps
Dropset on final set
Lying Triceps Extension
3 sets of 3-5 reps
Dropset on final set
Cable Overhead Triceps Extension
3 sets of 3-5 reps
Dropset on final set
Standing Calf Raises
4 sets of 6-9 reps
Dropset on final set
Seated Calf Raise
4 sets of 6-9 reps
Dropset on final set