Welcome to Phase 2; welcome BACK to Microcycle 1. That’s right: You’ve made it through all four Microcycles of Shortcut to Size. Now, you head back to the beginning, but you bring some serious extra weight. You’ll be hitting 12-15 reps per set again, but you’ll crush your original numbers.
Flip back in your workout log to see where you started. Now, add poundage to every exercise. Most of you will be able to slide 10-to-20 more pounds on each lift. The beasts among you might even be able to add 30-to-40 extra pounds. Whatever you add, make sure to log your new numbers. Expect to see more strength increases throughout the following weeks.
Take note: The Phase 2 workouts feature slightly different exercises than Phase 1. Be sure to print the new workout logs. Enough talk. Let’s hit the gym and see how much stronger you are.
Jim Stoppani’s 12-Week Shortcut To Size Update Week 5
Watch the video: 02:59
Terms You’ll Need To Know
Rest-Pause: During weeks one and two of each phase of the program, you will do a rest-pause set as the last set of each exercise. To do this, reach muscle failure on the last set, then rack the weight and rest 15 seconds. Then continue the set until you reach muscle 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 29: Chest/Triceps/Calves