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Shortcut To Size: Phase 2, Week 5, Day 29
SHAREWelcome to Phase 2; welcome BACK to Microcycle 1. That's right: You've made it through all four Microcycles of Shortcut to Size. Now, you head back to the beginning, but you bring some serious extra weight. You'll be hitting 12-15 reps per set again, but you'll crush your original numbers.
Flip back in your workout log to see where you started. Now, add poundage to every exercise. Most of you will be able to slide 10-to-20 more pounds on each lift. The beasts among you might even be able to add 30-to-40 extra pounds. Whatever you add, make sure to log your new numbers. Expect to see more strength increases throughout the following weeks.
Take note: The Phase 2 workouts feature slightly different exercises than Phase 1. Be sure to print the new workout logs. Enough talk. Let's hit the gym and see how much stronger you are.
Day 29: Chest/Triceps/Calves
Barbell Bench Press - Medium Grip
4 sets of 12-15 reps
Rest-pause on final set
Incline Dumbbell Press
3 sets of 12-15 reps
Rest-pause on final set
Dumbbell Flyes
3 sets of 12-15 reps
Rest-pause on final set
Incline Cable Flye
3 sets of 12-15 reps
Rest-pause on final set
Triceps Pressdown
4 sets of 12-15
Rest-pause on final set
Standing Dumbbell Triceps Extension
3 sets of 12-15 reps
Rest-pause on final set
Cable Lying Triceps Extension
3 sets of 12-15
Rest-pause on final set
Standing Calf Raises
4 sets of 25-30 reps
Rest-pause on final set
Seated Calf Raise
4 sets of 25-30 reps
Rest-pause on final set
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mishaaltk
i dont see any pushups variations, or peck deck machine, the exercises throughout the phases seem to be pretty much the same with slight variations in angle :-/
- Body Stats
- ht: 5'11"
- wt: 171.6 lbs
mishaaltk
Agreed. I was just thinking out loud as pushups can be performed at high rep ranges with variation.
But the pec deck machine was my personal favorite as u really feel it working the inner pecs!
- Body Stats
- ht: 5'11"
- wt: 171.6 lbs
marseneau
Why do you need pushups and pec deck as part of your chest routine? Incline flies and cable crossovers take care of more than what pec deck focuses on and they hit the movement from different angles.
Pushups don't leave room to safely increase load and change up the rep ranges because it's a body weight exercise. Unless you get a buddy to sit on your back or put weight plates between your shoulder blades you aren't going to be able to build muscle mass that easily from doing them. That and Pushups are a compound movement, The movements in these workouts are concentrated for the most part to really achieve maximal mass gains.
- Body Stats
- ht: 6'0"
- wt: 238 lbs
- bf: 21.0%
mishaaltk
My GYM doesnt have the facility for "Incline Cable Flyes". So I'll just do "Incline Dumbbell Flyes" instead i guess :-)
- Body Stats
- ht: 5'11"
- wt: 171.6 lbs
- Body Stats
- ht: 5'10"
- wt: 198 lbs
- bf: 18.0%
- Body Stats
- ht: 5'11"
- wt: 171.6 lbs
garrett_ristine
No offense. But this workout seems really repetitive. It was cool in the first week when it had the videos and everything. I was expecting something more like kris gethins workout where it would be something new everyday. the first 4 weeks the only thing that changed was the reps. ok cool. at least there was a little bit of change. but the second month repeats pretty much the same thing over again. same thing with the third. i have to say i'm pretty dissapointed with this workout..
- Body Stats
- ht: 5'7"
- wt: 166.2 lbs
- bf: 11.1%
valven
No offense to you but the repetition is the point of the program. Stoppani explains this in the beginning of the program. You're repeating in order to measure your strength gains for the same exercises as you proceed through the phases and microcycles.
Kris gethins is different because it's a cutting program that increases exercise intensity through muscle confusion as you proceed.
- Body Stats
- ht: 5'9"
- wt: 162 lbs
- bf: 17.0%
DylanJamesOlson
Why would he make his program the same as Gethins? Everyones body works differently so if it didnt work for you thaan go and try something else.
- Body Stats
- ht: 5'11"
- wt: 190 lbs
- bf: 8.0%
garrett_ristine
Ok. Now I see what you're saying. I actually haven't got to this part of the workout. I was just looking at the exercises. I'm still on week four. I might keep going with this if i see any progress. So far so good i guess. I just get bored of doing the same routine. Thats why I liked chris gethins workout. I like to change it up every few weeks or so. And i guess thats what i was expecting with this workout since it was setup the same way in the beginning.
- Body Stats
- ht: 5'7"
- wt: 166.2 lbs
- bf: 11.1%
lanceole
I've put on a couple of pounds of lean muscle and I'm pretty sure I've dropped some extra fat too ( havent measured) This routine has really been great for me even though it is fairly repetitive.
- Body Stats
- ht: 5'9"
- wt: 176 lbs
- bf: 11.0%
anrogid
Permalink
on may 7 i went to the gym expecting the gains of this work out. I did my warm up to pump my chest, to flow the blood on my tendons and to protect my elbow joints from any harm (Cause it can happen if you don't warm up). I lay on the bench set the plates 45lbs on each end completed 15 reps with concentration at peak damm this feel ligth ( so i counted as a warm up as well it was to ligth), I added 10lbs each end more, damm this is feeling good...then i thought $h1t i can add more, hold up I said to myself, I need to do 5 set total so i stick to my remaining weigths... reach failure, rech the pump: went to the upper chest my weakness did amazing. I demand my body you son of bleep you better do it.... my chest are still sort and hurting. I only hat this feeling of sorness when I began working out or when i take 2 weeks off. But after constant training to feel pain! and I sleep good, so is not stress (can it be my wife lol not). This work out de la puta madre super good. ps i didn't spell check.
- Body Stats
- ht: 5'8"
- wt: 178.2 lbs
- Body Stats
- ht: 5'11"
- wt: 164 lbs
- bf: 9.0%
odalisque
Yeap! I'm a girl and I have gained 2.5 pounds in a single month. Definitely seeing results :)
- Body Stats
- ht: 5'6"
- wt: 114 lbs
- bf: 11.0%
reklawrnnr
Seeing definite gains in strength on this first day of phase 2. This routine seems to be doing what is promised and I'm looking forward to the rest of it; repetative or not.
- Body Stats
- ht: 5'11"
- wt: 181 lbs
- bf: 12.5%
- Body Stats
- ht: 6'3"
- wt: 214 lbs
- bf: 20.0%
908Billy
I'm enjoying this workout because the rest-pause and drop-sets feel awesome. I am starting Phase 2 today. However, I need a nutrition coach living with me because I haven't kept a pound I gained despite eating lots of fish, chicken, pasta, whole-wheat sandwiches, protein bars, eggs, and taking whey and creatine. My metabolism is out of control. Also, are any of you doing this at home? Because I am, and I'm running into the problem of not having enough weights to move up, specifically with dumbbell exercises like flyes. I use barbells where I can, but I can't afford to buy heavy sets of dumbbells or a monthly gym membership. Might have to though as long as I know results will come and I won't keep losing weight. Any tips?
- Body Stats
- ht: 5'4"
- wt: 121.4 lbs
- bf: 5.0%
Razerfitness
I think the workouts where designed with a gym in mind. My local golds membership is only 20 a month, and anytime fitness is a bit less I think. You could try resistance bands if your stuck on doing it at home? Just a thought. Also, pm me your daily diet intake and ill ne happy to look at it. Last, try talking to stoppani on twitter, he's super responsive there. Good luck!
- Body Stats
- ht: 5'10"
- wt: 195 lbs
- bf: 19.0%
UsedTooBeSmall
Im doing this at home also, i had to go out and get more weight plates haha. Im focusing on bulking and if thats what your are too, then just try packing in as many clean cals a day as you can. Eat all the time or be preparing your next meal. Ive made some nice gains from Shortcut to Size. :D hope this helped
- Body Stats
- ht: 6'3"
- wt: 175.9 lbs
- bf: 8.0%
FBeaule04
And I thought it would be easier coming back to high reps-low weight today! Sooooo Wroooong! Don't know if my mind was ready for an even less reps and more weight but I was so sore from every muscles after that one.
- Body Stats
- ht: 5'6"
- wt: 287.4 lbs
- bf: 46.2%
DylanJamesOlson
Just when the workouts started to get short :( now back to 2 hour workouts... still excited
- Body Stats
- ht: 5'11"
- wt: 190 lbs
- bf: 8.0%
BuildingBody28
haha oh i know man. I started at 7:44 and when i went for more water downstairs(I have a home gym) it was 9:00. I was like **** I still have 5 more exercises to go and I pumped em out :)
- Body Stats
- ht: 5'11"
- wt: 170 lbs
- bf: 12.0%
alexloxton
It will be great if Jim Stoppani can put the “Week , and Day as well as the type of Work out" on his Workout log. For an example look at the work out log of Kris Gethin at ; http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer-week-1-day-2.html
- Body Stats
- ht: 5'9"
- wt: 193.6 lbs
- bf: 12.0%
alexloxton
It will be great if Jim Stoppani can put the “Week , and Day as well as the type of Work out" on his Workout log. For an example look at the work out log of Kris Gethin at ; http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer-week-1-day-2.html
- Body Stats
- ht: 5'9"
- wt: 193.6 lbs
- bf: 12.0%
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