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    Jim's Workout Plan complete with diet

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    Jim's Workout Plan complete with diet

    Copyright:

    © All Rights Reserved
    Download as PDF or read online from Scribd
    Flag for inappropriate content
    283 views14 pages

    Jim's Workout Plan

    Uploaded by

    Bernard Chan
    Jim's Workout Plan complete with diet

    Copyright:

    © All Rights Reserved
    Download as PDF or read online from Scribd
    Flag for inappropriate content
    of 14
    JIM STOPPANI’S 12-WE SHORTCUT rf PPh mao) SHORTCUT TO SIZE The 12-week program | am about to take you through fs based on one of the oldest, tried and true methods for gaining strength and muscle. This type of taining has successfully prepared almost every type of athlete imaginable, from Olympic weightifters to soccer players. It works so well that it has been used continually for decades | know that | am best known for my unique exercises ‘and novel training programs, but sometimes you have to rely.an the basies. That's especially true when a basic program works as weil thes one. Of course, Ihave taken the basic, but very effective program and tweaked it to perfect its effectiveness and to maximize the results you get. These results include grenter strength, bigger muscles, and less body fat. PERIODIZATION WORKS... PERIOD! This program is based on the training concept called eriodizaton. Periodization is the method of changing Up your training at specified time points. The very first periodized scheme to be used with weights is. called Linear Perlodization (also known as Classe Periogizaton), That simply means that you start with ight weight and high reps and as the program progresses the weights used get heavier and heavier and the reps. completed per set get fewer and fewer Most periodized Programs take many months to complete. Many last ‘anywhere from 4 to 12 months to complete the cycle. But this periodized program ublizes 4 Concept known ag, microcycies. Where a typical linear periodized scheme might stick with the same weight and rep range for a month of longer, the micro cycles change up the weight and rep ranges every week, In Week one your rep range will be 12-15 reps. in week wo you bump up all the Weights and drop reps down to 9-11, Week three adds weight again to each exercise to drop the rep range down to 6-8. dnd in week four you bump the weight up again to drop reps dawn to 3-5 per set. Those are the four microcycies that you wall, Tepeat. On the fourth week you have completed the first 4-week phase. On the fifth week you drop the weight back down and start all over at 12-15 reps per set. This is the start of Phase 2. But now you willbe able to do each reprange with atleast 5 and up to 20 pounds more than you could in Phase 1. In the sith week, or week 2 of Phase 2, you will be back at 9-11 reps per set. in week recy pore aed Jor week 3 of phase 2, weight wall go up again to drop your repa down to 6-8 per set. and in week 8, or week 4 Of phase 2. weight wall go up to limit reps to 3-5 per set. That completes Phase 2. And in week 9 you start The final phase, phase 3 by dropping back down to 12-15 reps per set and run through the four micracycles again until you are back dawn at 3-5 reps per set. Of course, in each phase you will be using 5-20 pounds more than you did in phase 2 and 10-40 pounds more than you Used in Phase 1. This is how you get stronger... Much stronger, over this 12-week program. The constant increase in weight each week and the fecycling of these four phases leads to impressive strength gains. The microcyles also leod to muscle hypertrophy due to the constant changing up of the rep ranges each and every week. Another reason for the strength and mass gains has to do with the fact that you keep the weight steady on each exercise for all sets and youare forced to complete the minimum number ofreps in that rep range: Greater gains in strength and muscle mass are Quoronteed with this program. | have seen some impressive results with thes program. In men, Ihave scen (gains of strength over 90 pounds on the squat and over 50 pounds on the bench press. And for muscle, some Ouys have goined over 15 pounds of muscle, Yes, pure muscle, weve actually dropping body fat, Speaking of body fat, when maximizing body fat with my training and diet tweaks some men have lost aver 20 pounds of body fot. And women have also seen impressive gains in strength and muscle while losing body fat. Women following my program have increased their squat strength by ever 60 pounds, and bench press strength by 30 pounds. Aand gains in muscle of over 10 pounds and fat loss over 10 pounds. Butlin not the only one to reportinsane gains in muscle size and stengin with concomitant losses in body fot. Researchers from Federal University of Sao Carlos {Seo Paulo, Brazil) reported impressive results using & similer microcycle linear periodization program for 12 weeks. They had one group of female athletes. follow a linear periodization program with weekly microcycles Fepeating three tmes for a total of 12 weeks and a second group following 9 reverse linear periodized program with microcycles for 12 weeks. While the linear Reriodzed group started with 12-14 reps per set and ‘ended each phase with 4-6 reps per set, the reverse linear group started each phase with 4.6 reps and ended with 1244, They measured their muscle mass, body fat and strength on bench presses, lat pulldowns, barbell curls, and leg extensions before and after the 42 weeks. They reported that the linear group gained 7 pounds of lean muscle mass while the reverse group only gained 3 pounds of muscle, The linear group also lost over 5 pounds of body fat while the reverse group lost a litte over 3 pounds of body fat. Although both ‘groups increased strength on all exercises, the linear ‘group made greater gains than the reverse group, ‘The first exercise you do for each muscle group (except for obs and calves) will remain constant throughout all 12 weoks. This is the exorcise that you are focusing ‘on increasing your strength on. Most of the assistance exercises that follow the first exercise will change every phase. For abs, the exereises will change each week based on the rep ranges. This ts due to the foct that some ab exercises are easier to do for higher reps, while some are difficult todo forlower reps. So! organized the best ab exercises for the prescribed rep ranges GET FOCUSED As | alrendy mentioned, this program works well to increase the three main goals that we all have increasing muscle strength, boosting muscle size, and enhancing fat loss. To boost muscle mass a8 much 03 Possible, we'll be using two intensity techniques: rest- Pause and dropsets, Focus: Maximizing Muscle Growth — During weeks: ‘one and two of each phase of the program, you will do. fone rest-pause on tho last sot of each exercise. To do this, reach muscle failure on the last set, then rock the weight and rest 15 seconds, Then continue the set until you reoch muscle failure again, During weeks throe and four of all phases, you will do 4 drop set on the last set of each exercise, To do this, take the last set to muscle failure then immediately reduce the weight to the amount you used for that exercise during week 1, and continue the set until failure again. zy ere ary SHORTCUT TO SIZE WORKOUT PROGRAM PHASE 1: WEEK 1 Rost-pause set as fast set of each exorcise ‘EXERCISE SETS x REPS Bench Press 4x 1245, Incline Bench Press 3x 1245 incline Dumbbell Flye 3x 1245 Cable Crossover 3x 1245 ‘Tniceps Pressdown aK 1245 Lying Triceps Extension 3x 1245 Cable Overhead Triceps Extension 3.x 12.15, Standing Caif Raise 4x 25-30 Sented Coif Raise 4x 25-30 Ce ‘EXERCISE SETS x REPS Dumbbell Bent-Over Row 4x 1245 ‘Wide-Grip Pulldown 3x 1245 ‘Standing Pulldown 3K 1245 ‘Straight Arm Pulldown 3x 125 ‘Barbell curt 4x 1215 ‘(Dumbbell inline Curl 3x 1245 ‘One-Arm High Cable Curl ax 1245 ‘Hip Thrust 3x 20-30" ‘Crunch 3x 20-30" ‘Oblique Crunch 3x 20-30" * Shoot for at east 20-30 reps, but ityoucandasnore, continue ‘unt reaching failure. f you cannot complete 20 sep. do as anany as you san tring to get as-close to 20 reps as posse. eM Te rn EXERCISE SETS x REPS Dumbbell Shoulder Press 4x 1245 Dumbbell Lateral Raise 3x15 (One-Atm Cabbie Front Raise 2x1255 High Cable Rear Delt Fly 3x1245 Dumbbell Shrug 4x 1245, Seated Calf Raise 4x25-30 Leg ress Calf Raise 4x25-30 Cre EXERCISE SETS x REPS Squat 4x1245 One-Leg Leg Press Bx125, Leg Extension 3x1245 Romanian Deadlift 4x1255 Lying Leg Curl 3x15 Hip Thrust 3x 20-30" Crunch 3x 20-30" Prank 3x1 minute “Shot for ottcost 20-30;¢ps, but fyou-candfornexe, commnue nti reaching Roiture Ifyou cannot conipicte 20 reps, do os any as yeu can ting te get as close to 20 sees as aossibte, EXERCISE SETS x REPS Dumbbell Bent-Over Row: 4xon \Wide-Gnip Pulictown 3xon Standing Pulldown axon Straight Avr Pulldown axon Bartell curl 4x OM Dumbbell Incine Cur axon (One-Arm High Gable Curl axon Hanging Leg Raise 3x15" Weighted Crunch 3x 1549 Dumbbell Side Bend 3x 1519 “Wfyawconnotcanipiete 15 reps, clo as manyos you con trying to get as close to 15 reps as possible aE: EXERCISE SETS xREPS Dumbbell Shoulder Press 4xon Dumbbell Lateral Raise 3xoM One-Arm Cable Front Raise 3xoM High Cable Rear Deit Fly 3xon Dumbbell Shrug axon Seated Calf Raise 4x 1520 Leg Press Calf Raise 4x 1520 PHASE 1: WEEK 2 Rost-pouse set as last set of each exercise Carne EXERCISE SETS x REPS Bench Press. axon Incline Bench Press Bxon Incline Dumbbell Fiye: 3xo-11 Cable Crossover 3x91 Triceps Presscown, 3x90 Lying Theeps Extension 3x90 Cable Overhead Treeps Extension 3x91 Standing Calf Raise 415-20 Seated Calf Raise 415-20 rzq Beles ee ctatd EXERCISE SETS x REPS Scust axon One-Leg Leg Press 3xon Leg Extension axon Romanian Dendlit 4x OM Lying Leg Curl 3x Hanging Leg Raise 3x 1549" Weighieg Crunch ax 1519 Side Plank: axtmn, “ifyou cannot complete 15 reps, do as manyas you can mang to get os cles@to 18 reps.as passitve AAV ASOD NcSHU A ESTE is C0 lla PHASE 4: WEEK 3 Drop set os lest set of each exereise EXERCISE SETS x REPS Bench Press 4x68 Incline Bench Press 3x6-8 Incline Dumbbell Flye 3x68 Cable Crossover 36-8 Triceps Pressdown 3x68 Lying Triceps Extension 3x6-8 Cable Overhead Triceps Extension 3x 6-8 Standing Calf Raise 4x 10-14 ‘Seated Calf Raise 4x 10-14 Cee: EXERCISE SETS x REPS Dumbbell Bent-Over Row 4x68 \Wide-Grip Pulldown 3x68 Standing Puidewn 3x68 Straight Arm Pulldown 3x68 Barbell curt 4x68 Dumbbell incline Curl 3x68 One-Arm High Cable Curl 3x68 Weighted Hip Thrust™ 31044 Coble Crunch 310-414 Coble Oblique Crunch 3x1044 ‘Perform the hip thrust while Nolking @ medicine bal or umobeHl Between your feet. or wnHHe wearing amie weights Le EXERCISE ‘SETS x REPS Dumbbell Shoulder Press 4x68 Dumbbell Lateral Raise 3x68 One-Arm Cable Front Raise 3x68 High Cable Rear Delt Fiy 3x68 Dumbbell Shrug 4x68 Ce Perl Ue Ray Seated Calf Raise 4x 10418 Leg Press Calf Raise 4x 101d Co EXERC! SETS x REPS Squat 4x68 One-Leg Leg Press 3x68 Leg Extension 3x68 Romanian Deadlift 4x68 lying Leg Curl 3x68 Weighted Hip Thrust™ 3xt0-416 Cable Crunch 3x14 ‘Cable Woodchopper 3x10414 “Porton the hip thrust while poking a medicine ball or ‘dumpboH| between your feet, or while wearing ankie woights. PHASE 1: WEEK 4 Drop set a3 last set of cach exercise EXERCISE SETS x REPS Bench Pross 4x35 Incline Bench Press 3x35 Incline Dumbbell Frye 3x35 Coble Crossover 3x35 ‘TWiceps Pressdown 3x38 tying Ticeps Extension 3x36 Cable Overhead Triceps Extension 3x 3-5. Standing Calf Raise: 4x69 Seated Calf Raise 4x69 EXERCISE SETS. x REPS Dumbbell Bent-Over Row 4x35 Wide-Grip Pulldown, 3x35 ‘Standing Pulldown: 3x35 ‘Straight Arm Pulidowrr 3x35 Barbell curl 4x35 say emo TAS TA) (U Bumbbell Incline Curt Bx BS ‘One-Arm High Cable Curl 3x35 ‘Smith Machine Hip Thrust 2x69 Machine Crunch BED Bond Roundhouse Elbow 3x69 Triceps Pressdown aKt215 Dumbell Ovethead Triceps Extension 3.x 12415 Cable Lying Triceps Extension 3x 1245, Standing Calf Raise 4x 25-30 Seated Calf Raise 4% 25-30 IEEE EXERCISE SETS x REPS: Dumbbell Shoulder Press 4x35 Dumbbell Lateral Raise 3x35 ‘One-Arm Cable Front Raise 3x3-5 High Cable Rear Delt Fly 3x35 Dumbbell Shrug 4x35 Seated Coif ease axes Leg Press Calf Raise 4x69 EXERCISE SETSx REPS ‘Squat 4x35 ‘One-Leg Leg Press 3x35 lig Extenaion axas Romanian Deadlift 4x35 tying Leg Cu 3x35 Smith Machine Hip Thrust 3x60 Machine Crunch: 3x69 Plank 3x75 sec. PHASE 2: WEEK 4 Resiepouse set as fast set of each exercise one EXERCISE SETS x REPS Bench Press 4125, Incline Dumbbell Press 3x 1245 Dumbbell Flye 3x 125 Incline Cable Cable Flye 3x 1215 Ce ele eat) EXERCISE SETS x REPS Bumbbell BentOver Row ax 1245 Behind-Neck Pulldown axi2is Sested Cable Row aKi245 Reverse-Grip Pulldown Bx 1245 Borbell curt ax 125) Preacher Curt 3x 1245 Bching-Beck Cable Curl 3x12 Big Thrust ax 2030" ‘Crunch 3x 20-30" Oblique Crunch 3x 20-30" * Shootforat least 20-30,eps, but ifyourcon do nore, continue until reaching failuee. you carnal coupiete 20 reps. do as ihony as you een ang te get as close to 20 reps ax possible Ce EXERCISE SETS. x REPS Bumbbell Shoulder Press 4x 125 Smith Machine Upright Row Bx 1245 ‘One-Arm Cable Lateral Raise Bx 1245 Bent-Over Lateral Ralse Bx 1245 Berbell Shrug ax 1245 Seated Calf Raise 4% 25.30 Leg Press Calf Raise 4x 25-30 es EXERCISE SETS. x REPS Sunt ax 125 Front Squat 3x 1245; AVA VeRstO) hts U]QU0M] Peco Foe] ge Leg Extension 3x 1245 Romanian Deadlift 4x 1215 Seated Leg Curl 3x 1215 Hip Thrust 3x 20-30" Crunch 3% 20-30" Pronk 3x75 sec, * Shoo! for atleast 20-30 reps, but ityou candomore, continue Uunti reaching failure: ifyou cannot complete 20 reps, do as many.as you can trying to get as clase to 20reps as possible PHASE 2: WEEK 2 Rost pause sot as last set of each exercise EXERCISE SETS. xREPS Bench Press 4x 941 incline Oumbbell Press axon Dumbbell Fiye 3x94 Incline Cable Cable Fiye 3xKoN Triceps Pressdown 3x94 Dumbbell Overhead Triceps Extension 3 x 9-11 Cable Lying Theeps Extension 3xom Standing Calf Raise 4x 15-20 Seated Calf Raise 4x15:20 EXERCISE SETSx REPS Dumbbell Bent-Over Row 4x9 Behind.Neck Pulldown 3x9m Sented Cable Row axon Reverse-Grip Pulldown axon Borbell curl axon Preacher Curl 3x9-1 Behind-Bock Cable Curt 3x94 Hanging Leg Raise ‘3x 15-19" Weighted Crunch: 3x 15-419 Dumbbell Side Bend 3x 15-19 “ifyou cannot complete 15 reps, do as many as you can trying to get as close to 15 reps as possible ry Perr eae [aes ‘EXERCISE ‘Dumbbell Shoulder Press ‘Smith Machine Upright Row ‘One-Arm Cable Lateral Raise ‘Bent-Over Lateral Raise Barbell Shrug ‘Seated Caif Raise Leg Press Calf Raise ‘EXERCISE ‘Squat Front Squat: Sx ON Leg Extension 3x9-t Romanian Deadiift axon Seated Leg Curl 3xKO4 Hanging Leg Raise 3x 15-19" Weighted Crunch: 3x 15-19 Side Plank 3x75 sec,

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