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Shortcut To Size: Phase 2, Week 6, Day 36

Shortcut To Size: Phase 2, Week 6, Day 36

Attack the mirror muscles. Chisel your chest, torch your triceps, and train your calves for a well-rounded physique.
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Dial 911. No, it's not an emergency -- it's your new rep range. Load 5-to-10 more pounds on the bar; drop the reps to 9-to-11. You might not get the muscle-popping pump that last week's workouts induced, but you'll still feel a pretty extreme surge and burn.

I expect you to give this workout every ounce of sweat you can muster. Expect the same of yourself. Chisel your chest and build horseshoe triceps. Settle for nothing less than the best.

Terms You'll Need To Know

Rest-Pause: During weeks one and two of each phase of the program, you will do a rest-pause set as the last set of each exercise. To do this, reach muscle failure on the last set, then rack the weight and rest 15 seconds. Then continue the set until you reach muscle failure again.

Warm-up Sets: Perform 1-2 warm-up sets of 12-15 reps on the first exercise for all body parts, except abs and calves. Warm-up sets lubricate the joints, send blood to the working muscle, and prepare your body for a heavier load. After your warm-up sets, dive directly into the working sets below!

Day 36: Chest/Triceps/Calves
Get Your Daily Meal Plan Here

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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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corepuncher

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corepuncher

LOL. For some reason when I printed out this day, the "greyed out" boxes where white, so I assumed I had to do 4 sets of EVERYTHING. Took me nearly 2 hours to complete 36 sets :^) Next time I'll verify the numbers, but at least I got a super workout.

Feb 7, 2013 11:49am | report
 
wildcat1981

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wildcat1981

i got a dumb question..but im going up in weight but my body fat is dropping.is this good or bad?lol..

Feb 17, 2013 12:55am | report
 
eddyspaghetti18

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eddyspaghetti18

You're losing fat because the more muscle you have the greater the ability you have to burn fat. Muscle weighs more than fat, which is a plausible reason you're gaining weight.

Feb 23, 2013 3:29am | report
jllb92

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jllb92

thats great! keep it on

Apr 20, 2013 1:17pm | report
jllb92

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jllb92

thats great! keep it on

Apr 20, 2013 1:17pm | report
Echcaroff

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Echcaroff

Eddy's right. When I did Shortcut to Shred I didnt lose a pound. But I lost 5% BF over a 6 week period. As long as you feel better, more confident and you can see your changes, don't worry about some ******** *** scale. I find myself getting depressed over the scale on some days. But just push past that. As long as it challenges you, it changes you. Stay up guy!

Jun 24, 2013 7:56am | report
Ricky_Rick

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Ricky_Rick

I'm really not liking the chest days. I love the tricep workouts because they have me burning and sore. However, the chest is not in the same field. I incorporate other exercises at the end. Maybe I should invest in a spotter so that I can go extra heavy and then I'll be as sore?...

Mar 18, 2013 11:51am | report
 
ScottNoFlow

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ScottNoFlow

No reason not to get a spotter and go a bit heavier. Just remember as you progress through you will get less DOMS unless you really change up your workout.

Apr 7, 2013 3:40pm | report
  • Body Stats
  • ht: 5'10"
  • wt: 214.95 lbs
  • bf: 19.0%
Echcaroff

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Echcaroff

Stoked to start this week. Love Mondays!!

Jun 24, 2013 7:53am | report
 
Xmachine

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Xmachine

Loving this workout. I'm seeing great results with this program.

Sep 16, 2013 7:56pm | report
 
shoryuken666

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shoryuken666

Where's my message of the week Jim?

I like those short videos.

Mar 22, 2014 11:21am | report
 
pgh777

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pgh777

I am really struggling to put weight on. I guess I must be a hard gainer as they call it. My strength is going up for sure but not my weight. I am 5 6' and 130lbs I only ever seem to go up or down a few pounds no matter what I do. Really enjoying this program although I haven't stuck to the cardio side of it well.

Jun 24, 2014 11:10pm | report
 
Showing 1 - 12 of 12 Comments

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