Shortcut To Size: Phase 3, Week 12, Day 78

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 78: 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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Shoeboxhero

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Shoeboxhero

Slightly worried that all 12 weeks shows the same workouts over and over... should I be mixing up the chest , biceps and so on? or just stick exactly to the plan?

Jul 15, 2012 9:48pm | report
 
reklawrnnr

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reklawrnnr

I've pretty much just stuck to the plan and have seen consistent gains in strength and size. It might seem kinda boring, but it does the job if you keep track and keep increasing the weight.

Personally, I was attracted to this workout BECAUSE it was simple and straight forward. Good luck!

Jul 23, 2012 7:27am | report
tuhsteh

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tuhsteh

each phase has a slightly different plan, but it's the same pattern. So far, i've been consistently gaining after the shocking huge gain the first week. Power and weight is going up almost straight line.

Aug 4, 2012 10:58am | report
a7xvega

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a7xvega

stick to the plan my friend. i thought the same, but there are quite a few changes mixed into the plan. trust in dr. stoppani and you will be glad you did a couple weeks from now.

Nov 13, 2013 2:14pm | report
drodgers

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drodgers

Shoeboxhero - I'm on week 12 starting Monday, and I assure you - you will not get bored. First, though the workouts do keep the same basic ideas and the same major lifts, there are slight changes each month if you look closely). But the dynamic change in this workout is in the revolving reps. Even though the exercises stay pretty similar for three months, pretty much no two workouts have been the same. Me and my training buddy have both made some incredible gains.

Aug 10, 2012 3:32pm | report
 
drawingonthesun

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drawingonthesun

Hey Jim, Im finishing up the work out and am seeing results and liking the progression. One question I have had is about the Cable Crossover.

For the cable crossover exercise, how high should I set the cables?? Ive found that setting med-high works for me, while setting them low is much harder but doesn't feel right.

I look forward to your input. Thx

May 12, 2013 8:39pm | report
 
jimi1993

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jimi1993

Is it a good idea to keep going with this program after the 1st 12 weeks? I'm on week 12, seeing great results and want to keep going. Will the gains from this program ease off?

Jul 15, 2013 2:14am | report
 
mikexcore

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mikexcore

I'm finishing up my second round of this program, and still seeing strength gains, just keep increasing the weight!

Nov 18, 2013 3:54pm | report
iamarillo

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iamarillo

I made it this far. Gain weight ( 8lbs ) and strength. I'm starting to see muscle growth in 7 months of body building. Ready to finish the program and start DTP.

Dec 10, 2013 7:58pm | report
 
Mrmatabo

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Mrmatabo

i didnt mean to rate the article but accidentally give it like a 1 or 2 . i would have to say this workout program is a ten. I have completed this 12 week program about 4 different times and it is probably my favorite next to sick arms in six weeks.

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Feb 19, 2014 7:52am | report
 
Justin1776

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Justin1776

How do you do the incline DB bench press with a reverse grip? Thinking of doing this, but all I have is a smiths machine, I have to figure out some alternative exercises where my machine falls short.

Apr 13, 2014 1:28pm | report
 
Showing 1 - 11 of 11 Comments

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