Shortcut To Size: Phase 2, Week 8, Day 53

Build bolder shoulders, stronger traps, and carved calves. Time to press, flye, and raise the roof on your results.
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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 53: Shoulders/Traps/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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I am loving this program right now. I'm in week 7 right now and I can clearly see the results. With this program I've had something to keep me accountable. At first I didn't see the importance of taking a Shake first thing in morning. Now I can't go without it. I roll out of bed...and 20 shakes later. I'm consuming my morning protein powder. I'm uber excited for the coming weeks.

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Jun 6, 2012 10:06am | report

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I started out on this program at about 215 lbs. After day 53 im around 230 lbs. I have seen tremendous gains in strength and size. I went from benching 225 lbs 7 times to 15 reps, and thats on a drop set! This is real science at its best. one day and four more weeks to go! I will do the 6 weeks to shred after the last phase and a week off weights. Go hard.....

Sep 12, 2013 7:18am | report

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Great program! However I am not comfortable with the 'low rep' range for several of the shoulder press. I prefer to do a higher number of reps. One-arm lateral raise is either 0 or 6 reps.

Mar 13, 2014 2:36pm | report
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