Discounts & Deals - Sign Up!
Shortcut To Size: Phase 1, Week 4, Day 23
SHAREAttack 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
One-Arm Dumbbell Row
4 sets of 3-5 reps
Dropset on final set
Wide-Grip Pulldown
3 sets of 3-5 reps
Dropset on final set
Standing Pulldown
3 sets of 3-5 reps
Dropset on final set
Straight-Arm Pulldown
3 sets of 3-5 reps
Dropset on final set
Barbell Curl
4 sets of 3-5 reps
Dropset on final set
Incline Dumbbell Curl
3 sets of 3-5 reps
Dropset on final set
One-Arm High Cable Curls
3 sets of 3-5 reps
Dropset on final set
Bent-Knee Hip Raise (Smith Machine)
3 sets of 6-9 reps
Dropset on final set
Ab Crunch Machine
3 sets of 6-9 reps
Dropset on final set
Band Roundhouse Elbow*
3 sets of 6-9 reps
Dropset on final set
* 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!
15 Comments
Showing 1 - 15
of
15
Comments
- 1
- Follow This Discussion by:
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/
- Body Stats
- ht: 5'7"
- wt: 162 lbs
- bf: 10.0%
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?
- Body Stats
- ht: 5'10"
- wt: 181 lbs
- bf: 8.0%
- Body Stats
- ht: 5'10"
- wt: 198 lbs
- bf: 18.0%
- Body Stats
- ht: 5'9"
- wt: 185 lbs
- bf: 17.5%
- Body Stats
- ht: 6'0"
- wt: 184 lbs
- bf: 10.0%
- Body Stats
- ht: 5'10"
- wt: 166 lbs
- bf: 20.5%
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.
- Body Stats
- ht: 5'11"
- wt: 190 lbs
- bf: 8.0%
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.
- Body Stats
- ht: 5'9"
- wt: 178 lbs
- bf: 12.0%
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.
- Body Stats
- ht: 6'2"
- wt: 300 lbs
- bf: 33.0%
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
- Body Stats
- ht: 5'7"
- wt: 165 lbs
- Body Stats
- ht: 6'2"
- wt: 199.9 lbs
- bf: 17.0%
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.
- Body Stats
- ht: 5'7"
- wt: 181.06 lbs
- bf: 20.0%
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.
- Body Stats
- ht: 6'1"
- wt: 172 lbs
- bf: 7.0%
Miller72
Hey fellas I'm back in the gym Following Jim's program but I can't lose the fat weight any help?
- Body Stats
- ht: 6'0"
- wt: 230 lbs
- bf: 25.0%
- Body Stats
- ht: 5'10"
- wt: 201.74 lbs
- bf: 23.0%
Showing 1 - 15
of
15
Comments
- 1
Featured Product
-
-
MuscleTech Cell-Tech Hardcore Pro Series
Powerful Creatine Formula That Packs On Muscle And Strength Fast!
(5 characters minimum)