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Jim stoppani's shortcut to size is a 12-week workout plan designed to help individuals build muscle and size. The plan includes four workouts per week, each with various exercises for different muscle groups. Sets, reps, and weight recommendations for each exercise. The plan also includes modifications for those who cannot perform the full number of reps.
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Name: Jim Stoppani's
*Shoot for 20-ยญโ30 amount but if you can do more, continue until failure. c.โCable, w.โWeighted(use medicine ball) ** If you cannot do 15, do as many as you can and try to get as close to 15 as possible.
Workout 1: Sets Reps Weight Sets Reps Weight Bench Press 4 12โ15 4 9โ Incline Bench Press 3 12โ15 3 9โ Incline Dumbell Flye 3 12โ15 3 9โ Cable Crossover 3 12โ15 3 9โ Triceps Pressdown 3 12โ15 3 9โ Lying Triceps Ext. 3 12โ15 3 9โ Cable Overhead Tri. Ext. 3 12โ15 3 9โ Standing Calf Raise 4 25โ30 4 15โ Seated Calf Raise 4 25โ30 4 15โ Workout 2: Sets Reps Weight Sets Reps Weight Dumbell Bent Row 4 12โ15 4 9โ Wide-ยญโgrip pulldown 3 12โ15 3 9โ Standing Pulldown 3 12โ15 3 9โ Straight arm pulldown 3 12โ15 3 9โ Barbell Curl 4 12โ15 4 9โ Dumbell Incline Curl 3 12โ15 3 9โ One-ยญโarm high cable curl 3 12โ15 3 9โ Hip Thrust/Hanging leg 3 20โ30* 3 15โ19** Crunch/Weighted crunch 3 20โ30* 3 15โ Oblique Crunch/side bend 3 20โ30* 3 15โ Workout 3: Sets Reps Weight Sets Reps Weight Dumbell Shoulder Press 4 12โ15 4 9โ Dumbell Lateral Raise 3 12โ15 3 9โ One-ยญโarm cable front raise 3 12โ15 3 9โ High cable rear delt fly 3 12โ15 3 9โ Dumbell Shrug 4 12โ15 4 9โ Seated Calf Raise 4 25โ30 4 15โ Leg Press Calf Raise 4 25โ30 4 15โ Workout 4: Sets Reps Weight Sets Reps Weight Squat 4 12โ15 4 9โ One-ยญโleg leg press 3 12โ15 3 9โ Leg extension 3 12โ15 3 9โ Romanian deadlift 4 12โ15 4 9โ Lying leg curl 3 12โ15 3 9โ Hip Thrust/Hanging leg 3 20โ30* 3 15โ19** Crunch/Weighted crunch 3 20โ30* 3 15โ Plank/Side plank 3 1 minute 3 1 minute
*Shoot for 20-ยญโ30 amount but if you can do more, continue until failure. c.โCable, w.โWeighted(use medicine ball) ** If you cannot do 15, do as many as you can and try to get as close to 15 as possible.