- Bench Press 4 x 12-15 (4 sets of 12-15 repetitions)
- Incline Dumbbell Press 3 x 12-15
- Dumbbell Flye 3 x 12-15
- Incline Cable Flye 3 x 12-15
- Triceps Pushdown 3 x 12-15
- Dumbbell Overhead Extension 3 x 12-15
- Lying Cable Triceps Extension 3 x 12-15
- Standing Calve Press 3×25-30
- Seated Calve Press 3×25-30
Today’s workout is Day 1 Week 1 Phase 2 of Jim Stoppani’s Shortcut to Size (www.jimstoppani.com). This workout works in three 4-week cycles starting on week 1 with rep ranges of 12-15. All exercises this week will be in the 12-15 range. As you can see, this workout attacks the chest, triceps, and calves. The chest and triceps are attacked from multiple angles and different types of tension (gravity, cables, dumbbells, barbells, and machines). I take 1-minute of rest between sets and 2-minutes between exercises.
My current weight is 235lbs and I am 6’ tall. The goal is to be around 245-250 by the end of this 12-week workout and maintaining my body fat percentage, which is around 20%. This is higher than I’d like, but during any bulking phase, it is quite common to gain some body fat or stay where you started because of a large amount of food a mass building program requires.
My current macros were calculated using Jim Stoppani’s recommendations. He recommends 1.5 to 2.0 grams of protein per pound of bodyweight, .5 grams of fat per pound of bodyweight, and 2.0 grams of carbohydrates per pound of bodyweight. Since I am trying to maintain my body fat percentage, I’ve reduced the carbohydrate intake to 1.0 gram of carbs per pound of bodyweight.
235lbs (current weight)
235 x 1.5 = 352.5 grams of protein per day
235 x 1 = 235 grams of carbohydrates per day
235 x .5 = 117.5 grams of fat per day (rounded to 117 for ease of tracking)
I use my MyFitnessPal (I the iTunes App Store) to track my macros each day.
I’ll post another update tomorrow!