Down&Up_Week3.pdf - Workouts Jim Stoppani PhD Jim Stoppani PhD jimstoppani.com Down And Up Mass Program(weeks 8-10 Add To Calendar This is weeks

1/13/14 Workouts : Jim Stoppani, PhD 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

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1/13/14 Workouts : Jim Stoppani, PhD 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