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Shortcut to Shred Phase 1 Jim Stoppani
Cutting
Intermediate
Machine strength
Plan Details
The Shortcut to Shred Phase 1 Jim Stoppani routine by josh_malpas is a 18 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
The 1st key to this routine is cardio acceleration. Inbetween each set and each exercise, instead of a rest period, perform any sort of cardio exercise (jog on the spot, skipping, knee raises, burpees etc.). The 2nd key is that each muscle group is worked twice each week, with the first half of the week focussing on heavier weight and lower reps, and the second half of the week on lower weights and higher reps. The 3rd key is that as you start a new week, the weights get heavier and reps decrease for the first half of the week, and the weights get lighter but the reps increase for the second half. 1st week days 1,2,3 = 11 Reps/days 3,5,6 = 15 Reps 2nd week days 1,2,3 = 8 Reps/days 3,5,6 = 20 Reps 3rd week days 1,2,3 = 5 Reps/days 3,5,6 = 30 Reps
Routine detail
Any
1.1.1 Chest, Triceps, Abs (Multi-Joint)
Est. 51 min
7 exercises
Barbell Bench Press
4 Sets x 11 Reps
Dumbbell Incline Bench Press
4 Sets x 11 Reps
Smith Machine Decline Bench Press
4 Sets x 11 Reps
Dip
4 Sets x 11 Reps
Barbell Tricep Press (Close Grip)
4 Sets x 11 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 11 Reps
Bench Hip Thrust
4 Sets x 11 Reps
Any
1.1.2 Shoulders, Legs, Calves (Multi-Joint)
Est. 57 min
8 exercises
Barbell Shoulder Press
4 Sets x 11 Reps
Dumbbell Alternating Arnold Press
3 Sets x 11 Reps
Smith Machine Upright Row
3 Sets x 11 Reps
Barbell Squat
4 Sets x 11 Reps
Barbell Clean Deadlift
3 Sets x 11 Reps
Dumbbell Walking Lunge
3 Sets x 11 Reps
Machine Calf Raise
3 Sets x 11 Reps
Machine Seated Calf Raise
3 Sets x 11 Reps
Any
1.3.6 Back, Traps, Biceps
Est. 90 min
8 exercises
Dumbbell Wrist Curl (Palms Down)
3 Sets x 30 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 30 Reps
Cable Rope Hammer Curl
3 Sets x 30 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 30 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 30 Reps
Smith Machine Shrug
4 Sets x 30 Reps
Dumbbell Incline Curl
3 Sets x 30 Reps
Cable Shoulder Extension
3 Sets x 30 Reps
Any
1.2.1 Chest, Triceps, Abs (Multi-Joint)
Est. 45 min
7 exercises
Bench Hip Thrust
3 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Barbell Tricep Press (Close Grip)
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Smith Machine Decline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Any
1.1.3 Back, Traps, Biceps (Multi-Joint)
Est. 54 min
8 exercises
Cable Seated Row
3 Sets x 11 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 11 Reps
Barbell Bent-Over Row
4 Sets x 11 Reps
Dumbbell Bent-Over Row
3 Sets x 11 Reps
Barbell Reverse Curl
3 Sets x 11 Reps
Barbell Preacher Curl
3 Sets x 11 Reps
Barbell Shrug
4 Sets x 11 Reps
Barbell Curl
3 Sets x 11 Reps
Any
1.2.2 Shoulders, Legs, Calves (Multi-Joint)
Est. 50 min
8 exercises
Dumbbell Walking Lunge
3 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Alternating Arnold Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Any
1.1.4 Chest, Triceps, Abs (Single Joint)
Est. 58 min
8 exercises
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Oblique Crunch
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Cable Lying Tricep Extension
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Any
1.2.3 Back, Traps, Biceps (Multi-Joint)
Est. 48 min
8 exercises
Cable Seated Row
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Any
1.1.5 Shoulders, Legs, Calves
Est. 53 min
7 exercises
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Barbell Front Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Any
1.1.6 Back, Traps, Biceps
Est. 60 min
8 exercises
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 15 Reps
Smith Machine Shrug
4 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Any
1.3.4 Chest, Triceps, Abs (Single Joint)
Est. 87 min
8 exercises
Cable Cross-Over
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Dumbbell Fly
3 Sets x 30 Reps
Cable Lying Tricep Extension
3 Sets x 30 Reps
Dumbbell Incline Fly
3 Sets x 30 Reps
Dumbbell Tricep Extension
3 Sets x 30 Reps
Cable Shoulder Extension
3 Sets x 30 Reps
Cable Oblique Crunch
3 Sets x 30 Reps
Any
1.2.6 Back, Traps, Biceps
Est. 70 min
8 exercises
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 20 Reps
Cable Rope Hammer Curl
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 20 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 20 Reps
Smith Machine Shrug
4 Sets x 20 Reps
Dumbbell Incline Curl
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 20 Reps
Any
1.3.5 Shoulders, Legs, Calves
Est. 61 min
7 exercises
Dumbbell Bent-Over Raise
3 Sets x 20 Reps
Barbell Front Raise
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Machine Leg Extension
4 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Any
1.3.1 Chest, Triceps, Abs (Multi-Joint)
Est. 48 min
7 exercises
Dip
4 Sets x 5 Reps
Barbell Tricep Press (Close Grip)
4 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 5 Reps
Smith Machine Decline Bench Press
3 Sets x 5 Reps
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Bench Hip Thrust
3 Sets x 54 Reps
Any
1.3.2 Shoulders, Legs, Calves (Multi-Joint)
Est. 43 min
8 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Clean Deadlift
3 Sets x 5 Reps
Smith Machine Upright Row
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 5 Reps
Barbell Shoulder Press
4 Sets x 5 Reps
Dumbbell Alternating Arnold Press
3 Sets x 5 Reps
Machine Calf Raise
3 Sets x 5 Reps
Dumbbell Walking Lunge
3 Sets x 5 Reps
Any
1.2.4 Chest, Triceps, Abs (Single Joint)
Est. 114 min
9 exercises
Cable Shoulder Extension
3 Sets x 20 Reps
Cable Oblique Crunch
3 Sets x 20 Reps
Cable Cross-Over
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Dumbbell Fly
3 Sets x 20 Reps
Cable Lying Tricep Extension
3 Sets x 20 Reps
Dumbbell Incline Fly
3 Sets x 20 Reps
Dumbbell Tricep Extension
3 Sets x 20 Reps
Step Machine
3 Sets
Any
1.3.3 Back, Traps, Biceps (Multi-Joint)
Est. 42 min
8 exercises
Barbell Bent-Over Row
4 Sets x 5 Reps
Dumbbell Bent-Over Row
3 Sets x 5 Reps
Barbell Reverse Curl
3 Sets x 5 Reps
Barbell Preacher Curl
3 Sets x 5 Reps
Barbell Shrug
4 Sets x 5 Reps
Barbell Curl
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 5 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 5 Reps
Any
1.2.5 Shoulders, Legs, Calves
Est. 61 min
7 exercises
Dumbbell Bent-Over Raise
3 Sets x 20 Reps
Barbell Front Raise
3 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Machine Leg Extension
4 Sets x 20 Reps
