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Stoppani's
Shortcut
to
Size
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
Wide-‐grip
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
One-‐arm
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
One-‐arm
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
One-‐leg
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
*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.
Name: Jim
Stoppani's
Shortcut
to
Size
Phase
:Week
Dates: Phase
:Week
Dates:
Workout
1: Sets Reps Weight Sets Reps Weight
Bench
Press 4 6–8 4 3–5
Incline
Bench
Press 3 6–8 3 3–5
Incline
Dumbell
Flye 3 6–8 3 3–5
Cable
Crossover 3 6–8 3 3–5
Triceps
Pressdown 3 6–8 3 3–5
Lying
Triceps
Ext. 3 6–8 3 3–5
Cable
Overhead
Tri.
Ext. 3 6–8 3 3–5
Standing
Calf
Raise 4 10–14 4 6–9
Seated
Calf
Raise 4 10–14 4 6–9
Workout
2: Sets Reps Weight Sets Reps Weight
Dumbell
Bent
Row 4 6–8 4 3–5
Wide-‐grip
pulldown 3 6–8 3 3–5
Standing
Pulldown 3 6–8 3 3–5
Straight
arm
pulldown 3 6–8 3 3–5
Barbell
Curl 4 6–8 4 3–5
Dumbell
Incline
Curl 3 6–8 3 3–5
One-‐arm
high
cable
curl 3 6–8 3 3–5
w.Hip
Thrust/SmithMach. 3 10–14 3 6–9
c.Crunch/machine
crunch 3 10–14 3 6–9
c.Oblique/Roundhouse 3 10–14 3 6–9
Workout
3: Sets Reps Weight Sets Reps Weight
Dumbell
Shoulder
Press 4 6–8 4 3–5
Dumbell
Lateral
Raise 3 6–8 3 3–5
One-‐arm
cable
front
raise 3 6–8 3 3–5
High
cable
rear
delt
fly 3 6–8 3 3–5
Dumbell
Shrug 4 6–8 4 3–5
Seated
Calf
Raise 4 10–14 4 6–9
Leg
Press
Calf
Raise 4 10–14 4 6–9
Workout
4: Sets Reps Weight Sets Reps Weight
Squat 4 6–8 4 3–5
One-‐leg
leg
press 3 6–8 3 3–5
Leg
extension 3 6–8 3 3–5
Romanian
deadlift 4 6–8 4 3–5
Lying
leg
curl 3 6–8 3 3–5
w.Hip
Thrust/SmithMach. 3 10–14 3 6–9
c.Crunch/machine
crunch 3 10–14 3 6–9
c.woodchopper/Plank 3 10–14 3 75
sec.
*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.