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Shortcut To Size: Phase 3, Week 11, Day 71

Shortcut To Size: Phase 3, Week 11, Day 71

Attack the mirror muscles. Chisel your chest, torch your triceps, and train your calves for a well-rounded physique.
by Jim Stoppani, Ph.D. Jun 11, 2012
Day 71: Chest/Triceps/Calves

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!

Get Your Daily Meal Plan Here!

Jim Stoppani


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About The Author

Jim Stoppani, Ph.D.
VIEW AUTHOR PAGE

Jim holds a doctorate in exercise physiology and has been the personal nutrition and health consultant for numerous celebrity clients...

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Pirolai

Rep Power: 10

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Pirolai

well I made it this far and it feels great!!

Article Rated:
10
Jul 29, 2012 9:16pm | report
dioshy

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dioshy

I am currently on week 11 of this program and I have to tell that it feels great! The guys at the gym, my coworkers, and friends are all commenting about my gains and how great I look. The curious thing is that I am not taking any supplements and/or following the suggested diet (both because of health issues)... So, I could only imagine how I would look like if I was able to take all the supplements and follow the diet! Anyway, I recommend this to all of you.

Nov 5, 2012 4:52am | report
ellisonalves

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ellisonalves

Hi dioshy,

I'll start week 11 on next monday.
I'm not taking any supplements too. I'm just following some aliments of the diet (because it's so hard get all itens in my routine) and the same is happening with me (People note that my body changed).
This workout is really amazing, i guess that i'll restart when finish it. =)

I'm not taking any supplements because i'm so afraid about use that things. But i'll start taking whey protein soon.

This program is really amazing!

Mar 29, 2013 1:00pm | report
Oom6pack

Rep Power: 10

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Oom6pack

Starting week 3 the coming monday, and I'm feeling great. I got all the required supplements, gonna start using at the end of the month. Really great program.

Article Rated:
10
Apr 19, 2013 12:24pm | report
MashaRi990

Rep Power: 10

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MashaRi990

Hi everybody. I love it and i found a great result it's so good .I'm on week 11 and after that will do week 12. After i finish this program. what am i supposed to do? Can start it over again or find another plan.

May 4, 2013 11:37am | report
Showing 1 - 5 of 5 Comments

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