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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.
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Terms You'll Need To Know

Dropset: During weeks three and four of all phases, you will do a dropset 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 71: 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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Pirolai

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Pirolai

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

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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

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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.

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Apr 19, 2013 12:24pm | report
 
MashaRi990

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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
 
connorgriff

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connorgriff

you could try the shortcut to size if you want to cut a little bit, but thats not a very long cut period. Also the new Swole program came out. check that out

Jul 8, 2013 10:39am | report
dslxic

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dslxic

I'm a veteran now doing my fifth tour of S2S. Each time I do it I make bigger gains. Next up...MED Training!

Sep 16, 2013 4:20pm | report
 
khokh

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khokh

I am not sure I understand how to perform a dropset.. after I finish all the reps in the last set I immediately drop the weight and perform an extra set with the prescribed number of reps or until I hit failure.. is that right?

Dec 5, 2014 6:56am | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 169.76 lbs
  • bf: 17.2%
Showing 1 - 8 of 8 Comments

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