Down&Up_Week3.pdf - Workouts Jim Stoppani PhD Jim...

Info icon This preview shows pages 1–3. Sign up to view the full content.

View Full Document Right Arrow Icon
1/13/14 Workouts : Jim Stoppani, PhD www.jimstoppani.com/home/workouts/default-workouts/281 1/7 Jim Stoppani, PhD jimstoppani.com Down And Up Mass Program (weeks 8-10) Add To Calendar This is weeks 8-10 of the Down And Up Mass program. Here week 1 on this template refers to week 8, week 2 refers to week 9, and week 3 refers to week 10. Be sure to read the Down And Up Mass Program article in my Training section of the site for the details on each workout. Remember in week 9 you will do a rest-pause/drop set on the last set of each exercise. Week 1 Day 1 Exercise Sets Reps Muscle Group Cable Crossover (High Pulley) 3 16-20 Chest Cable Crossover (Low Pulley) 3 16-20 Chest Incline Dumbbell Flye 3 16-20 Chest Dumbbell Bench Press 3 16-20 Chest Bench Press 3 16-20 Chest Dumbbell Triceps Kickback 3 16-20 Triceps Triceps Pressdown 2 16-20 Triceps Lying Cable Triceps Extensions (Bench) 2 16-20 Triceps Overhead Cable Triceps Extension (low pulley) 2 16-20 Triceps Close-Grip Bench Press 3 16-20 Triceps Hip Thrust 3 16-20 Abs Crunch 3 16-20 Abs Side Plank Reach Through 2 to failure Abs Day 2 Exercise Sets Reps Muscle Group Deadlift 3 16-20 Whole Body Wide-Grip Lat Pulldowns 3 16-20 Back Standing Lat Pulldown 3 16-20 Back One-Arm Seated Cable Row 3 16-20 Back
Image of page 1

Info iconThis preview has intentionally blurred sections. Sign up to view the full version.

View Full Document Right Arrow Icon
1/13/14 Workouts : Jim Stoppani, PhD www.jimstoppani.com/home/workouts/default-workouts/281 2/7 Bent-Over Barbell Row 3 16-20 Back Prone Incline Dumbbell Curl 3 16-20 Arms Behind-The-Back Cable Curl 3 16-20 Arms Preacher Curl (Also can Use EZ bar) 3 16-20 Arms Barbell Curl 3 16-20 Arms Rope Cable Hammer Curl 2 16-20 Arms Barbell Wrist Curl 2 16-20 Forearms Barbell Reverse Wrist Curl 2 16-20 Forearms Standing Calf Raise 3 16-20 Legs Seated Calf Raise 3 16-20 Legs Cable Toe Raise 2 16-20 Calves Day 3 Exercise Sets Reps
Image of page 2
Image of page 3
This is the end of the preview. Sign up to access the rest of the document.

{[ snackBarMessage ]}

What students are saying

  • Left Quote Icon

    As a current student on this bumpy collegiate pathway, I stumbled upon Course Hero, where I can find study resources for nearly all my courses, get online help from tutors 24/7, and even share my old projects, papers, and lecture notes with other students.

    Student Picture

    Kiran Temple University Fox School of Business ‘17, Course Hero Intern

  • Left Quote Icon

    I cannot even describe how much Course Hero helped me this summer. It’s truly become something I can always rely on and help me. In the end, I was not only able to survive summer classes, but I was able to thrive thanks to Course Hero.

    Student Picture

    Dana University of Pennsylvania ‘17, Course Hero Intern

  • Left Quote Icon

    The ability to access any university’s resources through Course Hero proved invaluable in my case. I was behind on Tulane coursework and actually used UCLA’s materials to help me move forward and get everything together on time.

    Student Picture

    Jill Tulane University ‘16, Course Hero Intern