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Jim Stoppani's Shortcut to Size: A 12-Week Workout Plan, Study notes of Medicine

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.

Typology: Study notes

2021/2022

Uploaded on 09/12/2022

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Name:
Jim$Stoppani's
Shortcut-to-Size
*Shoot-for-20230-amount-but-if-you-can-do-more,-continue-until-failure.---------------c.โ€“Cable,-w.โ€“Weighted(use-medicine-ball)
**-If-you-cannot-do-15,-do-as-many-as-you-can-and-try-to-get-as-close-to-15-as-possible.---------
Phase)):Week) Dates: Phase)):Week) Dates:
Workout)1: Sets Reps Weight Sets Reps Weight
Bench-Press 4 12โ€“15 4 9โ€“11
Incline-Bench-Press 3 12โ€“15 3 9โ€“11
Incline-Dumbell-Flye 3 12โ€“15 3 9โ€“11
Cable-Crossover 3 12โ€“15 3 9โ€“11
Triceps-Pressdown 3 12โ€“15 3 9โ€“11
Lying-Triceps-Ext. 3 12โ€“15 3 9โ€“11
Cable-Overhead-Tri.-Ext. 3 12โ€“15 3 9โ€“11
Standing-Calf-Raise 4 25โ€“30 4 15โ€“20
Seated-Calf-Raise 4 25โ€“30 4 15โ€“20
Workout)2: Sets Reps Weight Sets Reps Weight
Dumbell-Bent-Row 4 12โ€“15 4 9โ€“11
Wide2grip-pulldown 3 12โ€“15 3 9โ€“11
Standing-Pulldown 3 12โ€“15 3 9โ€“11
Straight-arm-pulldown 3 12โ€“15 3 9โ€“11
Barbell-Curl 4 12โ€“15 4 9โ€“11
Dumbell-Incline-Curl 3 12โ€“15 3 9โ€“11
One2arm-high-cable-curl 3 12โ€“15 3 9โ€“11
Hip-Thrust/Hanging-leg 3 20โ€“30* 3 15โ€“19**
Crunch/Weighted-crunch 3 20โ€“30* 3 15โ€“19
Oblique-Crunch/side-bend 3 20โ€“30* 3 15โ€“19
Workout)3: Sets Reps Weight Sets Reps Weight
Dumbell-Shoulder-Press 4 12โ€“15 4 9โ€“11
Dumbell-Lateral-Raise 3 12โ€“15 3 9โ€“11
One2arm-cable-front-raise 3 12โ€“15 3 9โ€“11
High-cable-rear-delt-fly 3 12โ€“15 3 9โ€“11
Dumbell-Shrug 4 12โ€“15 4 9โ€“11
Seated-Calf-Raise 4 25โ€“30 4 15โ€“20
Leg-Press-Calf-Raise 4 25โ€“30 4 15โ€“20
Workout)4: Sets Reps Weight Sets Reps Weight
Squat 4 12โ€“15 4 9โ€“11
One2leg-leg-press 3 12โ€“15 3 9โ€“11
Leg-extension 3 12โ€“15 3 9โ€“11
Romanian-deadlift 4 12โ€“15 4 9โ€“11
Lying-leg-curl 3 12โ€“15 3 9โ€“11
Hip-Thrust/Hanging-leg 3 20โ€“30* 3 15โ€“19**
Crunch/Weighted-crunch 3 20โ€“30* 3 15โ€“19
Plank/Side-plank 3 1-minute 3 1-minute
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Name: Jim Stoppani's

Shortcut to Size

*Shoot for 20-ยญโ€30 amount but if you can do more, continue until failure. c.โ€“Cable, w.โ€“Weighted(use medicine ball) ** If you cannot do 15, do as many as you can and try to get as close to 15 as possible.

Phase :Week Dates: Phase :Week Dates:

Workout 1: Sets Reps Weight Sets Reps Weight Bench Press 4 12โ€“15 4 9โ€“ Incline Bench Press 3 12โ€“15 3 9โ€“ Incline Dumbell Flye 3 12โ€“15 3 9โ€“ Cable Crossover 3 12โ€“15 3 9โ€“ Triceps Pressdown 3 12โ€“15 3 9โ€“ Lying Triceps Ext. 3 12โ€“15 3 9โ€“ Cable Overhead Tri. Ext. 3 12โ€“15 3 9โ€“ Standing Calf Raise 4 25โ€“30 4 15โ€“ Seated Calf Raise 4 25โ€“30 4 15โ€“ Workout 2: Sets Reps Weight Sets Reps Weight Dumbell Bent Row 4 12โ€“15 4 9โ€“ Wide-ยญโ€grip pulldown 3 12โ€“15 3 9โ€“ Standing Pulldown 3 12โ€“15 3 9โ€“ Straight arm pulldown 3 12โ€“15 3 9โ€“ Barbell Curl 4 12โ€“15 4 9โ€“ Dumbell Incline Curl 3 12โ€“15 3 9โ€“ One-ยญโ€arm high cable curl 3 12โ€“15 3 9โ€“ Hip Thrust/Hanging leg 3 20โ€“30* 3 15โ€“19** Crunch/Weighted crunch 3 20โ€“30* 3 15โ€“ Oblique Crunch/side bend 3 20โ€“30* 3 15โ€“ Workout 3: Sets Reps Weight Sets Reps Weight Dumbell Shoulder Press 4 12โ€“15 4 9โ€“ Dumbell Lateral Raise 3 12โ€“15 3 9โ€“ One-ยญโ€arm cable front raise 3 12โ€“15 3 9โ€“ High cable rear delt fly 3 12โ€“15 3 9โ€“ Dumbell Shrug 4 12โ€“15 4 9โ€“ Seated Calf Raise 4 25โ€“30 4 15โ€“ Leg Press Calf Raise 4 25โ€“30 4 15โ€“ Workout 4: Sets Reps Weight Sets Reps Weight Squat 4 12โ€“15 4 9โ€“ One-ยญโ€leg leg press 3 12โ€“15 3 9โ€“ Leg extension 3 12โ€“15 3 9โ€“ Romanian deadlift 4 12โ€“15 4 9โ€“ Lying leg curl 3 12โ€“15 3 9โ€“ Hip Thrust/Hanging leg 3 20โ€“30* 3 15โ€“19** Crunch/Weighted crunch 3 20โ€“30* 3 15โ€“ Plank/Side plank 3 1 minute 3 1 minute

Name: Jim Stoppani's

Shortcut to Size

*Shoot for 20-ยญโ€30 amount but if you can do more, continue until failure. c.โ€“Cable, w.โ€“Weighted(use medicine ball) ** If you cannot do 15, do as many as you can and try to get as close to 15 as possible.

Phase :Week Dates: Phase :Week Dates:

  • Bench Press 4 6โ€“8 4 3โ€“ Workout 1: Sets Reps Weight Sets Reps Weight
  • Incline Bench Press 3 6โ€“8 3 3โ€“
  • Incline Dumbell Flye 3 6โ€“8 3 3โ€“
  • Cable Crossover 3 6โ€“8 3 3โ€“
  • Triceps Pressdown 3 6โ€“8 3 3โ€“
  • Lying Triceps Ext. 3 6โ€“8 3 3โ€“
  • Cable Overhead Tri. Ext. 3 6โ€“8 3 3โ€“
  • Standing Calf Raise 4 10โ€“14 4 6โ€“
  • Seated Calf Raise 4 10โ€“14 4 6โ€“
  • Dumbell Bent Row 4 6โ€“8 4 3โ€“ Workout 2: Sets Reps Weight Sets Reps Weight
  • Wide-ยญโ€grip pulldown 3 6โ€“8 3 3โ€“
  • Standing Pulldown 3 6โ€“8 3 3โ€“
  • Straight arm pulldown 3 6โ€“8 3 3โ€“
  • Barbell Curl 4 6โ€“8 4 3โ€“
  • Dumbell Incline Curl 3 6โ€“8 3 3โ€“
  • One-ยญโ€arm high cable curl 3 6โ€“8 3 3โ€“
  • w.Hip Thrust/SmithMach. 3 10โ€“14 3 6โ€“
  • c.Crunch/machine crunch 3 10โ€“14 3 6โ€“
  • c.Oblique/Roundhouse 3 10โ€“14 3 6โ€“
  • Dumbell Shoulder Press 4 6โ€“8 4 3โ€“ Workout 3: Sets Reps Weight Sets Reps Weight
  • Dumbell Lateral Raise 3 6โ€“8 3 3โ€“
  • One-ยญโ€arm cable front raise 3 6โ€“8 3 3โ€“
  • High cable rear delt fly 3 6โ€“8 3 3โ€“
  • Dumbell Shrug 4 6โ€“8 4 3โ€“
  • Seated Calf Raise 4 10โ€“14 4 6โ€“
  • Leg Press Calf Raise 4 10โ€“14 4 6โ€“
  • Squat 4 6โ€“8 4 3โ€“ Workout 4: Sets Reps Weight Sets Reps Weight
  • One-ยญโ€leg leg press 3 6โ€“8 3 3โ€“
  • Leg extension 3 6โ€“8 3 3โ€“
  • Romanian deadlift 4 6โ€“8 4 3โ€“
  • Lying leg curl 3 6โ€“8 3 3โ€“
  • w.Hip Thrust/SmithMach. 3 10โ€“14 3 6โ€“
  • c.Crunch/machine crunch 3 10โ€“14 3 6โ€“