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Shortcut To Size: Phase 3, Week 12, Day 81

Shortcut To Size: Phase 3, Week 12, Day 81

Build bolder shoulders, stronger traps, and carved calves. Time to press, fly, and raise the roof on your results.
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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 81: 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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Ricky_Rick

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Ricky_Rick

Excited to almost be done!

May 3, 2013 8:15am | report
 
Smj1972

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Smj1972

Can't beleive it - i am about to complete week 12. This has been an awesome program. This week has been the hardest of all.

I have so much more strength and muscle definition now, just worried where to go from here.

The scales didn't budge in the whole 12 weeks, but did notice the inches increasing and decreasing in the right places.

My aim is to keep building strength and muscle definition, but to lose body fat - any ideas on what program to go with next????

Sep 3, 2013 12:28am | report
 
ZackVogel20

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ZackVogel20

Shortcut to shred would probably be best :)

Feb 20, 2014 9:46am | report
vaiking2

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vaiking2

Can I do a shoulder press with a bar and not dumbbells?

Jan 6, 2014 8:34am | report
 
Jakac99

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Jakac99

why would you?dumbbells are better because of more motion and trying to keep balance

Apr 3, 2014 6:58am | report
eliokdc

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eliokdc

Awesomeeeeeeeeee Killed it with the doc! Gained a lot of strength, added some muscle mass, gained some fat also because I screwed up the diet, but awesome results can't wait to cut

Sep 24, 2014 11:56pm | report
 
Showing 1 - 6 of 6 Comments

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