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Shortcut To Size: Phase 1, Week 4, Day 25

Shortcut To Size: Phase 1, Week 4, Day 25

Build bolder shoulders, stronger traps, and carved calves. Time to press, flye, and raise the roof on your results.

This 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

Get Your Daily Meal Plan Here!

Jim Stoppani


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About The Author

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

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slevens9th

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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/

Apr 30, 2012 9:03am | report
 
Bodice

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Bodice

Definitely had to switch to barbell shrugs this round. Not nearly enough weight with dumbbells.

May 25, 2012 11:54am | report
 
Hyaline

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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

Jun 3, 2012 9:47am | report
Hyaline

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Hyaline

and I am back :)

Jun 30, 2012 9:31am | report
eponcelet

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eponcelet

I found my grip strength was giving out before I could reach failure with dumbbells, and I haven't gotten around to buying wraps yet. Decided to go with Smith Machine Shrugs - works much better for myself.

Nov 28, 2013 9:30pm | report
bigwill1978

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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.

Aug 8, 2012 5:01pm | report
 
corepuncher

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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.

Jan 26, 2013 1:03am | report
 
budoyingga

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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 ?

Apr 4, 2013 2:14am | report
 
blake.arnold89

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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.

Apr 16, 2013 5:29am | report
faz432

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faz432

Just coming to the end of Phase 1 now, it's been a real eye opener so far! Do you think it's a good idea to throw in upright rows after the dumbbell shrug, for traps?

Oct 3, 2013 12:53pm | report
 
Shimoarika

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Shimoarika

Just done!

Feb 8, 2014 2:50am | report
 
JDunn94

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JDunn94

Think im going to have to move to barbell, as i found the second heaviest dumbbells(42kg) in the gym easy last session.

Mar 6, 2014 7:39am | report
 
mjames12

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mjames12

Gym only goes to 110 dumbells.. BUT! Instead of switching to barbells I used the 110s made sure I got a Huge range of motion with a BIG squeeze at the top. Good decision.

Mar 13, 2014 7:56pm | report
 
Wandkasha

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Wandkasha

how do you manage Side Lateral Raise, i mean in first week i was able to do it for 15 reps using 5 kg dumbbell, now he asking to make only 5 reps with higher weight, and i can't do it with 10 kg dumbbell it's so hard for me, so i think by that way i'm doing less reps with the same weight my shoulder won't get any stronger, keeping in mind that shoulder is a small muscle group, it doesn't need that massive weight to make it stronger, so can you answer what should i do :)

Apr 21, 2014 6:55am | report
cdm369

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cdm369

mjames12 - I think people get overly focused on "how much" weight they can hoist. Your muscles do not know or care about the numbers written on the dumbbells. It's the resistance transferred into the muscle group that's being worked that matters. And your form, range of motion, and speed have a great deal to do with how effectively resistance is transferred into the muscle. Just throwing up a heavy weight real quick just to say you did it doesn't mean your muscle is going to benefit more than if you used a 10-15 lbs lighter weight and were able to hold a squeeze at the end of each rep. I personally prefer to hold my shrugs at the top for a 2 second count. I feel I get much more out of the exercise that way.

Jul 24, 2014 10:16pm | report
1nspyrd

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1nspyrd

After week 3, i had a 8 day break in my workout. I resumed with 1 day of circuit training and 1 day rest before starting on week 4. Im surprised with ability to lift heavier weights inspite of losing muscle tone due to irregular diet during the missed days. Just want to check if wat i did was correct.

Jul 22, 2014 6:50am | report
 
jgoodfriend

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jgoodfriend

I feel like today was supposed to be Leg Press Calf Raise in place of Seated Calf Raise, given what we did on days 4, 11 & 18.

Aug 4, 2014 9:35pm | report
 
Showing 1 - 17 of 17 Comments

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