Shortcut To Size: Phase 1, Week 1, Day 1

Day one of Shortcut to Size is all about the chest and tri's. Put some size on your mirror muscles, and carve a pair of sick calves. Get growing!

by Jim Stoppani, Ph.D. Apr 02, 2012

Quick Navigation:

 Jump Directly To A Page In The Trainer ---------------- Series Main Page Training Overview Microcycle Overview Nutrition Overview Supplementation Overview Meal Replacements ---------------- Phase 1 Week 1, Day 1 Week 1, Day 2 Week 1, Day 3 Week 1, Day 4 Week 1, Day 5 Week 1, Day 6 Week 1, Day 7 ---------------- Week 2, Day 8 Week 2, Day 9 Week 2, Day 10 Week 2, Day 11 Week 2, Day 12 Week 2, Day 13 Week 2, Day 14 ---------------- Week 3, Day 15 Week 3, Day 16 Week 3, Day 17 Week 3, Day 18 Week 3, Day 19 Week 3, Day 20 Week 3, Day 21 ---------------- Week 4, Day 22 Week 4, Day 23 Week 4, Day 24 Week 4, Day 25 Week 4, Day 26 Week 4, Day 27 Week 4, Day 28 ---------------- Phase 2 Week 5, Day 29 Week 5, Day 30 Week 5, Day 31 Week 5, Day 32 Week 5, Day 33 Week 5, Day 34 Week 5, Day 35 ---------------- Week 6, Day 36 Week 6, Day 37 Week 6, Day 38 Week 6, Day 39 Week 6, Day 40 Week 6, Day 41 Week 6, Day 42 ---------------- Week 7, Day 43 Week 7, Day 44 Week 7, Day 45 Week 7, Day 46 Week 7, Day 47 Week 7, Day 48 Week 7, Day 49 ---------------- Week 8, Day 50 Week 8, Day 51 Week 8, Day 52 Week 8, Day 53 Week 8, Day 54 Week 8, Day 55 Week 8, Day 56 ---------------- Phase 3 Week 9, Day 57 Week 9, Day 58 Week 9, Day 59 Week 9, Day 60 Week 9, Day 61 Week 9, Day 62 Week 9, Day 63 ---------------- Week 10, Day 64 Week 10, Day 65 Week 10, Day 66 Week 10, Day 67 Week 10, Day 68 Week 10, Day 69 Week 10, Day 70 ---------------- Week 11, Day 71 Week 11, Day 72 Week 11, Day 73 Week 11, Day 74 Week 11, Day 75 Week 11, Day 76 Week 11, Day 77 ---------------- Week 12, Day 78 Week 12, Day 79 Week 12, Day 80 Week 12, Day 81 Week 12, Day 82 Week 12, Day 83 Week 12, Day 84 

Jim Stoppani's 12 Week Shortcut To Size: Ph 1, Wk 1, Day 1 - Chest/Triceps/Calves 

Watch The Video - 14:04

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Some people think "day one" means an easy day -- orientation, paperwork, nothing serious. Not here. You better be ready to lift, because my Shortcut to Size workouts will take everything you have, every time.

Before you even step foot in the gym, make sure you've got headphones in your ears. A study I did with the Weider Research Group shows significant strength gains across all lifts when athletes train to their favorite tunes.

If you're tired of your playlist and need new music, check out my favorite chest and tri jams. Got suggestions of your own? Add 'em to the comments section at the bottom of this page -- after you lift, that is.

Since this is your first time through Microcycle 1, take your time choosing the right weight. You should fail between 12-15 reps. If you don't pick the proper weight on your first set, don't worry. Add or subtract 5 pounds and try again on the next set.

Remember to watch each workout video this week for special tips on exercise technique, intensity, and more.

Day 1: Chest/Triceps/Calves

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!

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  Barbell Bench Press - Medium Grip

  4 sets of 12-15 reps
  Rest-pause on final set
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  Barbell Incline Bench Press - Medium Grip

  3 sets of 12-15 reps
  Rest-pause on final set
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  Incline Dumbbell Flyes

  3 sets of 12-15 reps
  Rest-pause on final set
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  Cable Crossover

  3 sets of 12-15 reps
  Rest-pause on final set
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  Triceps Pressdown

  4 sets of 12-15 reps
  Rest-pause on final set
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  Lying Triceps Extension

  3 sets of 12-15 reps
  Rest-pause on final set
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  Cable Overhead Triceps Extension

  3 sets of 12-15 reps
  Rest-pause on final set
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  Standing Calf Raises

  3 sets of 25-30 reps
  Rest-pause on final set
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