Shortcut To Size: Phase 2, Week 8, Day 51

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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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 51: Back/Biceps/Abs
Take a strength band and wrap it around a secure base, such as a power rack or machine. The band should be about shoulder height. Stand away to where there is tension on the band. Take a shoulder-width stance with the bands facing to one side across the body. The resistance should be facing directly to the side of the body. Once in place, turn about the waist in a violent but controlled fashion and contract the abs during the turn. Use your elbow as the focal point to complete the turn.

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