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Shortcut To Size: Phase 2, Week 5, Day 29

Shortcut To Size: Phase 2, Week 5, Day 29

Attack the mirror muscles. Chisel your chest, torch your triceps, and train your calves for a well-rounded physique.

Welcome 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

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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mishaaltk

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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 :-/

Apr 28, 2012 6:51am | report
 
mishaaltk

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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!

Apr 30, 2012 7:54am | report
marseneau

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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.

Apr 30, 2012 7:58am | report
mishaaltk

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mishaaltk

My GYM doesnt have the facility for "Incline Cable Flyes". So I'll just do "Incline Dumbbell Flyes" instead i guess :-)

Apr 28, 2012 7:01am | report
 
Ufcfan2012

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Ufcfan2012

yeh that's what i've been doing

May 14, 2012 7:17am | report
Hjumah93

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Hjumah93

always be flexible with what you have its ok if you dont follow him 100% ....

Jun 7, 2014 6:04pm | report
mishaaltk

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mishaaltk

wt? all comments deleted??? :-O

May 1, 2012 12:59am | report
 
garrett_ristine

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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..

May 2, 2012 6:23pm | report
 
valven

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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.

May 3, 2012 2:23am | report
DylanJamesOlson

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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.

Jun 17, 2012 6:15pm | report
cdm369

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cdm369

As Valven said - the only way to measure gains in your strength is if you do the exact same exercise. All I know, is I gained about 5-10 lbs of lifting strength in almost every exercise today - just starting this 2nd Phase. If I can repeat that in the following week, I'm certainly not going to be complaining about doing the same exercises. It's exciting to see real identifiable progress!

Jul 28, 2014 1:53pm | report
garrett_ristine

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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.

May 5, 2012 2:21pm | report
 
lovesickdr

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lovesickdr

I agree with you on this loved Chris workout as well

Jan 26, 2014 7:15pm | report
lanceole

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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.

May 6, 2012 10:59pm | report
 
anrogid

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anrogid

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.

May 9, 2012 10:40pm | report
 
Bigato

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Bigato

Totally Agreed!

May 14, 2012 4:07am | report
jguardado

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jguardado

I already gained 4 pounds in 4 weeks this workout is awesome.

May 15, 2012 11:26pm | report
 
odalisque

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odalisque

Yeap! I'm a girl and I have gained 2.5 pounds in a single month. Definitely seeing results :)

Oct 14, 2012 9:16pm | report
reklawrnnr

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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.

May 29, 2012 7:51am | report
 
El4Ray

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El4Ray

Great so far. Starting phase 2 today

Jun 4, 2012 5:58am | report
 
908Billy

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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?

Jun 4, 2012 9:18am | report
 
Razerfitness

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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!

Jun 24, 2012 8:15am | report
UsedTooBeSmall

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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

Oct 21, 2012 12:25pm | report
FBeaule04

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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.

Jun 13, 2012 2:26pm | report
 
DylanJamesOlson

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DylanJamesOlson

Just when the workouts started to get short :( now back to 2 hour workouts... still excited

Jun 17, 2012 6:19pm | report
 
Showing 1 - 25 of 74 Comments

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