Loading...
Jim Stoppani 12 weeks to size
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Jim Stoppani 12 weeks to size routine by JBird38 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
Legs & Abs
Est. 0 min
21 exercises
Smith Machine Squat
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Machine Kneeling Leg Curl
4 Sets x 12 Reps
Machine Single-Leg Extension
4 Sets x 11 Reps
Machine Leg Extension
3 Sets x 11 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Single-Leg Calf Press
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Barbell Good Morning
4 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Cable Crunch
4 Sets x 12 Reps
Cable One-Arm Side Bend
4 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 11 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 12 Reps
Barbell Good Morning
4 Sets x 12 Reps
Any
Chest, Triceps, Calves
Est. 0 min
30 exercises
Smith Machine Bench Press
6 Sets x 12 Reps
Smith Machine Bench Press (Close Grip)
6 Sets x 12 Reps
Smith Machine Decline Bench Press
7 Sets x 12 Reps
Dumbbell Incline Fly
6 Sets x 12 Reps
Dumbbell Incline Bench Press
6 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Bench Leg Pull-In
4 Sets x 12 Reps
Machine Fly
5 Sets x 15 Reps
Smith Machine Incline Bench Press
5 Sets x 15 Reps
Cable Mid Chest Crossover
4 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 12 Reps
EZ Bar Incline Tricep Extension
6 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 12 Reps
Machine Dip
5 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
Barbell Good Morning
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 15 Reps
Barbell Neck Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 15 Reps
Machine Single-Leg Calf Press
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Dumbbell Incline Tricep Extension
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension (Supinated)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12 Reps
Leverage Chest Press
3 Sets x 12 Reps
Cable Crunch
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Any
Back, legs
Est. 0 min
21 exercises
Cable Lat Pulldown (Wide Grip)
6 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
6 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Cable Shoulder Extension
6 Sets x 12 Reps
Cable One-Arm Lat Pulldown
6 Sets x 12 Reps
Machine Single-Leg Extension
6 Sets x 12 Reps
Machine Kneeling Leg Curl
6 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 12 Reps
Bench Leg Raise (Supine)
4 Sets x 12 Reps
Leverage Machine High Row
4 Sets x 12 Reps
Barbell Good Morning
3 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Leverage Machine High Row
4 Sets x 12 Reps
Dumbbell Bent-Over Row (Palms in)
4 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 12 Reps
Leverage Machine Iso Row
4 Sets x 12 Reps
Cable Crunch
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Seated Leg Tuck
4 Sets x 12 Reps
Any
Biceps / Triceps
Est. 0 min
14 exercises
Barbell Preacher Curl
8 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
5 Sets x 12 Reps
Dumbbell One-Arm Preacher Hammer Curl
5 Sets x 12 Reps
EZ Bar Preacher Curl (Reverse Grip)
4 Sets x 12 Reps
EZ Bar Incline Tricep Extension
6 Sets x 12 Reps
EZ Bar Tricep Extension (Close Grip)
8 Sets x 12 Reps
Dumbbell Alternating Tricep Extension
5 Sets x 12 Reps
Dumbbell Cross Tricep Extension (Supine)
5 Sets x 12 Reps
Bench Leg Raise (Supine)
6 Sets x 12 Reps
Dumbbell Side Bend
6 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Dumbbell Preacher Curl
6 Sets x 12 Reps
Machine Dip
6 Sets x 12 Reps
Any
Shoulder, Traps, Calves
Est. 0 min
28 exercises
Smith Machine Shoulder Press
6 Sets x 12 Reps
Smith Machine Shrug
8 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
8 Sets x 12 Reps
Weight Plate One-Arm Shrug
4 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 12 Reps
Bench Leg Raise (Supine)
4 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Dumbbell Alternating Lateral Raise
6 Sets x 12 Reps
Barbell Good Morning
3 Sets x 12 Reps
Cable Crunch
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Dumbbell Alternating Reverse Fly
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Single-Leg Calf Press
4 Sets x 12 Reps
Smith Machine Upright Row
4 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Leverage Machine Shrug
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Cable Reverse Fly
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Deltoid Raise
4 Sets x 12 Reps
Leverage Machine Shrug
4 Sets x 12 Reps
Cable One-Arm Lat Pulldown
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Any
Legs
Est. 0 min
2 exercises
Machine Single-Leg Extension
4 Sets x 12 Reps
Machine Single-Leg Curl
4 Sets x 12 Reps
