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Shortcut To Size: Phase 2, Week 7, Day 44

Shortcut To Size: Phase 2, Week 7, Day 44

Build your pulling power! Train your back for mile-wide lats, build bigger biceps with taller peaks, and target your core for total-body strength.
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Back to the business of building a bigger back, this time with 6-to-8 reps of heavy weight. Hone your mind-muscle connection and focus on contracting your target muscles, which a lot of people have trouble doing when it comes to back exercises. Let your favorite music fuel you and get growing.

Terms You'll Need To Know

Drop Set: During weeks three and four of all phases, you will do a drop set as the last set of each exercise. To do this, take the last set to muscle failure, then immediately reduce the weight by 25-30%, and continue the set until 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 44: Back/Biceps/Abs
Perform the hip thrust while holding a medicine ball or dumbbell between your feet, or while wearing ankle weights.
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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viniarifa

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viniarifa

Intense and extensive training. Abdominal was killer. My only complaint is that these workouts are really quite extensive. When I concentrated giving 1 hour and 10 minutes.

May 22, 2012 8:08am | report
 
jasonite75

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jasonite75

What exactly are cable oblique crunches??

May 31, 2012 12:41am | report
 
pug30g

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pug30g

Same as the oblique crunches but hold a handle to a cable machine in the hand that is behind your head and set a weight that you can manage to complete the set No. of crunches (in this case 10-14reps).

Jul 16, 2012 6:19pm | report
maxgates

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maxgates

The correct way to do it is to stand next to a cable machine place the handle in such a way it's above your waist and then placing the other hand on the opposite obliques, this is to feel your obliques contracting . Now once you are set push the cable down and take it down to your feet. You can also see this on JimStoppanis YouTube channel.

Nov 12, 2014 2:11am | report
celsonatale

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celsonatale

It's working very well. See my profile!

Jun 4, 2012 7:43pm | report
 
bayliner12

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bayliner12

That's great, but your numbers are going the wrong way. body fat up, lean mass down??

Aug 12, 2014 1:00pm | report
Showing 1 - 6 of 6 Comments

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