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

Hazleton Area Career Center 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.–Cable,-w.–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 12–15 4 9–11

Incline-Bench-Press 3 12–15 3 9–11

Incline-Dumbell-Flye 3 12–15 3 9–11

Cable-Crossover 3 12–15 3 9–11

Triceps-Pressdown 3 12–15 3 9–11

Lying-Triceps-Ext. 3 12–15 3 9–11

Cable-Overhead-Tri.-Ext. 3 12–15 3 9–11

Standing-Calf-Raise 4 25–30 4 15–20

Seated-Calf-Raise 4 25–30 4 15–20

Workout)2: Sets Reps Weight Sets Reps Weight

Dumbell-Bent-Row 4 12–15 4 9–11

Wide2grip-pulldown 3 12–15 3 9–11

Standing-Pulldown 3 12–15 3 9–11

Straight-arm-pulldown 3 12–15 3 9–11

Barbell-Curl 4 12–15 4 9–11

Dumbell-Incline-Curl 3 12–15 3 9–11

One2arm-high-cable-curl 3 12–15 3 9–11

Hip-Thrust/Hanging-leg 3 20–30* 3 15–19**

Crunch/Weighted-crunch 3 20–30* 3 15–19

Oblique-Crunch/side-bend 3 20–30* 3 15–19

Workout)3: Sets Reps Weight Sets Reps Weight

Dumbell-Shoulder-Press 4 12–15 4 9–11

Dumbell-Lateral-Raise 3 12–15 3 9–11

One2arm-cable-front-raise 3 12–15 3 9–11

High-cable-rear-delt-fly 3 12–15 3 9–11

Dumbell-Shrug 4 12–15 4 9–11

Seated-Calf-Raise 4 25–30 4 15–20

Leg-Press-Calf-Raise 4 25–30 4 15–20

Workout)4: Sets Reps Weight Sets Reps Weight

Squat 4 12–15 4 9–11

One2leg-leg-press 3 12–15 3 9–11

Leg-extension 3 12–15 3 9–11

Romanian-deadlift 4 12–15 4 9–11

Lying-leg-curl 3 12–15 3 9–11

Hip-Thrust/Hanging-leg 3 20–30* 3 15–19**

Crunch/Weighted-crunch 3 20–30* 3 15–19

Plank/Side-plank 3 1-minute 3 1-minute

Partial preview of the text

Download Jim Stoppani's Shortcut to Size: A 12-Week Workout Plan and more Study notes Medicine in PDF only on Docsity!

Name: Jim Stoppani's

Shortcut to Size

*Shoot for 20-‐30 amount but if you can do more, continue until failure. c.–Cable, w.–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 12–15 4 9– Incline Bench Press 3 12–15 3 9– Incline Dumbell Flye 3 12–15 3 9– Cable Crossover 3 12–15 3 9– Triceps Pressdown 3 12–15 3 9– Lying Triceps Ext. 3 12–15 3 9– Cable Overhead Tri. Ext. 3 12–15 3 9– Standing Calf Raise 4 25–30 4 15– Seated Calf Raise 4 25–30 4 15– Workout 2: Sets Reps Weight Sets Reps Weight Dumbell Bent Row 4 12–15 4 9– Wide-‐grip pulldown 3 12–15 3 9– Standing Pulldown 3 12–15 3 9– Straight arm pulldown 3 12–15 3 9– Barbell Curl 4 12–15 4 9– Dumbell Incline Curl 3 12–15 3 9– One-‐arm high cable curl 3 12–15 3 9– Hip Thrust/Hanging leg 3 20–30* 3 15–19** Crunch/Weighted crunch 3 20–30* 3 15– Oblique Crunch/side bend 3 20–30* 3 15– Workout 3: Sets Reps Weight Sets Reps Weight Dumbell Shoulder Press 4 12–15 4 9– Dumbell Lateral Raise 3 12–15 3 9– One-‐arm cable front raise 3 12–15 3 9– High cable rear delt fly 3 12–15 3 9– Dumbell Shrug 4 12–15 4 9– Seated Calf Raise 4 25–30 4 15– Leg Press Calf Raise 4 25–30 4 15– Workout 4: Sets Reps Weight Sets Reps Weight Squat 4 12–15 4 9– One-‐leg leg press 3 12–15 3 9– Leg extension 3 12–15 3 9– Romanian deadlift 4 12–15 4 9– Lying leg curl 3 12–15 3 9– Hip Thrust/Hanging leg 3 20–30* 3 15–19** Crunch/Weighted crunch 3 20–30* 3 15– Plank/Side plank 3 1 minute 3 1 minute

Name: Jim Stoppani's

Shortcut to Size

*Shoot for 20-‐30 amount but if you can do more, continue until failure. c.–Cable, w.–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 6–8 4 3– Workout 1: Sets Reps Weight Sets Reps Weight
Incline Bench Press 3 6–8 3 3–
Incline Dumbell Flye 3 6–8 3 3–
Cable Crossover 3 6–8 3 3–
Triceps Pressdown 3 6–8 3 3–
Lying Triceps Ext. 3 6–8 3 3–
Cable Overhead Tri. Ext. 3 6–8 3 3–
Standing Calf Raise 4 10–14 4 6–
Seated Calf Raise 4 10–14 4 6–
Dumbell Bent Row 4 6–8 4 3– Workout 2: Sets Reps Weight Sets Reps Weight
Wide-‐grip pulldown 3 6–8 3 3–
Standing Pulldown 3 6–8 3 3–
Straight arm pulldown 3 6–8 3 3–
Barbell Curl 4 6–8 4 3–
Dumbell Incline Curl 3 6–8 3 3–
One-‐arm high cable curl 3 6–8 3 3–
w.Hip Thrust/SmithMach. 3 10–14 3 6–
c.Crunch/machine crunch 3 10–14 3 6–
c.Oblique/Roundhouse 3 10–14 3 6–
Dumbell Shoulder Press 4 6–8 4 3– Workout 3: Sets Reps Weight Sets Reps Weight
Dumbell Lateral Raise 3 6–8 3 3–
One-‐arm cable front raise 3 6–8 3 3–
High cable rear delt fly 3 6–8 3 3–
Dumbell Shrug 4 6–8 4 3–
Seated Calf Raise 4 10–14 4 6–
Leg Press Calf Raise 4 10–14 4 6–
Squat 4 6–8 4 3– Workout 4: Sets Reps Weight Sets Reps Weight
One-‐leg leg press 3 6–8 3 3–
Leg extension 3 6–8 3 3–
Romanian deadlift 4 6–8 4 3–
Lying leg curl 3 6–8 3 3–
w.Hip Thrust/SmithMach. 3 10–14 3 6–
c.Crunch/machine crunch 3 10–14 3 6–

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

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Partial preview of the text

Download Jim Stoppani's Shortcut to Size: A 12-Week Workout Plan and more Study notes Medicine in PDF only on Docsity!

Shortcut to Size

Phase :Week Dates: Phase :Week Dates:

Name: Jim Stoppani's

Shortcut to Size

Phase :Week Dates: Phase :Week Dates: