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

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)
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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

1/13/14 Workouts : Jim Stoppani, PhD
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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