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Shortcut To Size: Phase 1, Week 4, Day 25
SHAREThis workout calls for 3-5 reps per set of heavy shoulder work. Warm up to your new weight slowly -- it's okay if you don't find the exact load on your first set. When you've got heavy objects overhead, it's best to play it safe until you're sure.
Track your progress, tune into your music, dominate your drop sets, and shock your shoulders with this powerful session.
Day 25: Shoulders/Traps/Calves
Dumbbell Shoulder Press
4 sets of 3-5 reps
Dropset on final set
Side Lateral Raise
3 sets of 3-5 reps
Dropset on final set
One-Arm Front Cable Raise
3 sets of 3-5 reps
Dropset on final set
High Cable Rear Delt Flyes
3 sets of 3-5 reps
Dropset on final set
Dumbbell Shrug
4 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
Get Your Daily Meal Plan Here!
8 Comments
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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%
Bodice
Definitely had to switch to barbell shrugs this round. Not nearly enough weight with dumbbells.
- Body Stats
- ht: 6'3"
- wt: 192.4 lbs
- bf: 9.5%
Hyaline
definitely! im not on this day yet but i did shrugs in kris gethin's workout and the dumbbells in my gym go up to 90lbs i believe. and this is when i was doing 180lbs shrugs with a barbell
- Body Stats
- ht: 5'9"
- wt: 147.3 lbs
- bf: 9.2%
- Body Stats
- ht: 5'9"
- wt: 147.3 lbs
- bf: 9.2%
bigwill1978
Yep Barbell shrugs are the way to go. 150 dumbells aren't enough weight for me. I managed 435 lbs on the barbell today. I really enjoy this program. Looking forward to next weeks higher reps and lighter weight.
- Body Stats
- ht: 5'9"
- wt: 215.5 lbs
- bf: 10.0%
corepuncher
Ditto...I use the 110 dumbbell shrugs for warmup. Loaded up a cool 385 the other day and went to town. I love shrugs. Although, when the weight gets super heavy, it's hard to tell if you are even moving much lol.
- Body Stats
- ht: 5'11"
- wt: 186 lbs
- bf: 10.0%
budoyingga
im having a problem on doing the squats everytime i do it my lower back hurst what is the problem to this ? and also on the on the one leg leg press im havign a trouble on doing it i ant seem to do anyweights . even without weight are tehre any alternatives to this or solution ?
- Body Stats
- ht: 5'5"
- wt: 130 lbs
- bf: 14.0%
blake.arnold89
By the sound of it you may have an impingement or something that is inhibiting you from performing these moves correctly. Get somebody thats qualified and experienced to check your form for deficiencies. Other than that I'd see a specialist to see what your problem could be. But if an exercise hurts (the bad kind if hurt) stop doing it and seek alternatives rather than risking serious long term damage.
- Body Stats
- ht: 6'5"
- wt: 221 lbs
- bf: 10.0%
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