Bodybuilding.com Information Motivation Supplementation
in:
Shortcut To Size: Phase 1, Week 4, Day 23

Shortcut To Size: Phase 1, Week 4, Day 23

Build your pulling power! Train your back for mile-wide lats, build bigger biceps with taller peaks, and target your core for total-body strength.

Attack your back with heavy weights! Microcycle 4 demands 3-5 reps per set, which means you'll be moving some serious iron on every exercise. Add 5-10 pounds to the weight you lifted in microcycle 3, and be sure to warm up properly.

Record your numbers, remember my video tips, dominate your drop sets, crank up your music, and blast your back and biceps till they tremble.

Day 23: Back/Biceps/Abs

* Take a strength band and wrap it around a secure base, such as a power rack or machine. The band should be about shoulder height. Stand away to where there is tension on the band. Take a shoulder-width stance with the bands facing to one side across the body. The resistance should be facing directly to the side of the body. Once in place, turn about the waist in a violent but controlled fashion and contract the abs during the turn. Use your elbow as the focal point to complete the turn.

Get Your Daily Meal Plan Here!

Jim Stoppani


Bookmark and Share

Related Articles

About The Author

Jim holds a doctorate in exercise physiology and has been the personal nutrition and health consultant for numerous celebrity clients...

RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
8

Out of 10
Excellent
24 Ratings

17

Comments

Showing 1 - 17 of 17 Comments

(5 characters minimum)

      • notify me when users reply to my comment
slevens9th

Rep Power: 0

  • rep this user
slevens9th

I created an "unofficial" group on facebook intended for people doing the "Jim Stoppani's Shortcut to Size" program, through bodybuilding.com. Here you can interact with other members, post nutrition tips and ideas to make the daily meals easier to commit to and also post progress pictures to motivate other members and yourself!

http://www.facebook.com/groups/402144229798199/members/

Apr 30, 2012 8:56am | report
 
Disciple785

Rep Power: 0

  • rep this user
Disciple785

What if your gym doesn't have heavy enough dumbbells for the one-arm dumbbell row? Is there a way to improvise this like a one arm T-bar row or one arm seated cable row?

May 5, 2012 5:22pm | report
 
Ufcfan2012

Rep Power: 0

  • rep this user
Ufcfan2012

one arm t-bar row would be closest I think

May 11, 2012 9:34pm | report
achilds1987

Rep Power: 0

  • rep this user
achilds1987

one arm low pully row. Just rest you hand on the tower.

May 29, 2012 7:31pm | report
estin1981

Rep Power: 0

  • rep this user
estin1981

Finding this program highly effective so far. Thanks for the knowledge!

May 16, 2012 5:26pm | report
 
jasonite75

Rep Power: 0

  • rep this user
jasonite75

How do you do the bent-knee hip raise on a Smith machine? That's new to me.

May 31, 2012 12:25am | report
 
DylanJamesOlson

Rep Power: 0

  • rep this user
DylanJamesOlson

Pretty sure you hang from your feet bringing your hands to your feet bending at the waste. Try not to swing and do full range of motion each rep.

Jun 13, 2012 5:04pm | report
MyZ318

Rep Power: 0

  • rep this user
MyZ318

To do the bent-knee hip raise on a Smith machine: Lay down on a flat bench with your feet towards the ceiling (legs perpendicular to the floor). With you feet under the bar, raise the bar using your lower abs.

Jul 4, 2012 11:05pm | report
Claydodd

Rep Power: 0

  • rep this user
Claydodd

this workout is amazing. ive made my biggest gains on this system and im not just talking about strength. the stamina ive gained has really helped outside of the gym. love this entire program. im actually using this to cut more than anything so im not using as much carbs and protein. ive cut about a pound to 2 pounds per week while consistently being able to see a big difference in strength, stamina, motivation, and just overall success.

Jun 26, 2012 8:17am | report
 
Ventureout

Rep Power: 0

  • rep this user
Ventureout

Jim has a video of the hip thrust on the Smith Machine. I don't know why it's not directly linked to the list above but here's the link:
http://videos.bodybuilding.com/watch/97841">http://videos.bodybuilding.com/watch/97841

Jul 22, 2012 11:40pm | report
 
cgranero

Rep Power: 0

  • rep this user
cgranero

Thanks for the link! I never would have figured that one out.

Aug 7, 2012 12:52am | report
vesamattila

Rep Power: 0

  • rep this user
vesamattila

Don't have smith machine at my work gym, I did the bent knee hip raise today with low cable & ankle wraps connected to it and laying on the bench, worked out really well.

Oct 9, 2012 1:51pm | report
 
atls0119

Rep Power: 0

  • rep this user
atls0119

By the time I get to biceps my arms are physically drained. I can incline curl 3 sets of 8 or 9 with 30-35 lbs fresh, but could only pump out two sets of 7 with 25 lbs. Anyone else having this problem? I'm thinking about just moving biceps to an off day.

Mar 26, 2013 5:58pm | report
 
Miller72

Rep Power: 0

  • rep this user
Miller72

Hey fellas I'm back in the gym Following Jim's program but I can't lose the fat weight any help?

Apr 1, 2013 10:06pm | report
 
ScottNoFlow

Rep Power: 0

  • rep this user
ScottNoFlow

Have you got any HIT cardio days in there?

May 1, 2013 1:44pm | report
  • Body Stats
  • ht: 5'10"
  • wt: 213.85 lbs
  • bf: 19.0%
johng0880

Rep Power: 0

  • rep this user
johng0880

I just finished up the back workout for week three. I will most likely need to substitute the standing pulldown with another exercise. It was hard to support myself with the heavy weight. I would imagine the week 4 weight will be too much, any suggestions? T-bar row I would imagine would be best.

Oct 16, 2013 10:25am | report
 
Shimoarika

Rep Power: 0

  • rep this user
Shimoarika

Done! I did some of the exercises as pullups and chin-ups. Overall I'm so sore today! :)

Feb 7, 2014 2:29am | report
 
Showing 1 - 17 of 17 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com