Shortcut to Shred Phase 2 Jim Stoppani
Cutting
Intermediate
Machine strength
Plan Details
The Shortcut to Shred Phase 2 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
2.2.5 Shoulders, Legs, Calves
Est. 65 min
7 exercises
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
Dumbbell Lateral Raise (Prone)
3 Sets x 20 Reps
Cable Front Raise
3 Sets x 20 Reps
Dumbbell Lateral Raise
4 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Any
2.3.4 Chest, Triceps, Abs (Single Joint)
Est. 94 min
8 exercises
Cable Lower Chest Raise
4 Sets x 30 Reps
Cable Cross-Over
3 Sets x 30 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 30 Reps
Barbell Tricep Extension (Supine)
3 Sets x 30 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 30 Reps
Cable Wood Chop
3 Sets x 30 Reps
Dumbbell Fly
3 Sets x 30 Reps
Cross Body Crunch
3 Sets x 30 Reps
Any
2.2.6 Back, Traps, Biceps
Est. 73 min
8 exercises
Dumbbell Shoulder Shrug
4 Sets x 20 Reps
Cable Bicep Curl
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 20 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 20 Reps
Dumbbell Hammer Curl
3 Sets x 20 Reps
Dumbbell Incline Curl
3 Sets x 20 Reps
Any
2.3.5 Shoulders, Legs, Calves
Est. 83 min
7 exercises
Dumbbell Lateral Raise (Prone)
3 Sets x 30 Reps
Dumbbell Lateral Raise
4 Sets x 30 Reps
Cable Front Raise
3 Sets x 30 Reps
Calf Press On Leg Press
3 Sets x 30 Reps
Machine Leg Extension
4 Sets x 30 Reps
Machine Leg Curl (Prone)
4 Sets x 30 Reps
Machine Seated Calf Raise
3 Sets x 30 Reps
Any
2.3.1 Chest, Triceps, Abs (Multi-Joint)
Est. 38 min
7 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Hanging Leg Raise
3 Sets x 5 Reps
Dip
4 Sets x 5 Reps
Barbell Bench Press (Close Grip)
4 Sets x 5 Reps
Machine Ab Crunch
3 Sets x 5 Reps
Dumbbell Decline Bench Press
3 Sets x 5 Reps
Any
2.3.6 Back, Traps, Biceps
Est. 94 min
8 exercises
Cable Shoulder Extension
3 Sets x 30 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 30 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 30 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 30 Reps
Dumbbell Hammer Curl
3 Sets x 30 Reps
Dumbbell Shoulder Shrug
4 Sets x 30 Reps
Cable Bicep Curl
3 Sets x 30 Reps
Dumbbell Incline Curl
3 Sets x 30 Reps
Any
2.3.2 Shoulders, Legs, Calves (Multi-Joint)
Est. 43 min
8 exercises
Barbell Shoulder Press
4 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 5 Reps
Machine Calf Raise
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 5 Reps
Barbell Deep Squat
4 Sets x 5 Reps
Barbell Clean Deadlift
3 Sets x 5 Reps
Dumbbell Upright Row
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 5 Reps
Any
2.2.4 Chest, Triceps, Abs (Single Joint)
Est. 73 min
8 exercises
Dumbbell Fly
3 Sets x 20 Reps
Cross Body Crunch
3 Sets x 20 Reps
Cable Lower Chest Raise
4 Sets x 20 Reps
Cable Cross-Over
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Barbell Tricep Extension (Supine)
3 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 20 Reps
Cable Wood Chop
3 Sets x 20 Reps
Any
2.3.3 Back, Traps, Biceps (Multi-Joint)
Est. 42 min
8 exercises
Barbell Shrug
4 Sets x 5 Reps
Barbell Curl
3 Sets x 5 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 5 Reps
Barbell Reverse Curl
3 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Dumbbell Incline Bench Row
3 Sets x 5 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 5 Reps
Any
2.2.2 Shoulders, Legs, Calves (Multi-Joint)
Est. 49 min
8 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Any
2.1.3 Back, Traps, Biceps (Multi-Joint)
Est. 54 min
8 exercises
Barbell Wrist Curl (Posterior)
3 Sets x 11 Reps
Cable Seated Row
3 Sets x 11 Reps
Barbell Bent-Over Row
4 Sets x 11 Reps
Dumbbell Incline Bench Row
3 Sets x 11 Reps
Barbell Reverse Curl
3 Sets x 11 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 11 Reps
Barbell Shrug
4 Sets x 11 Reps
Barbell Curl
3 Sets x 11 Reps
Any
2.2.3 Back, Traps, Biceps (Multi-Joint)
Est. 54 min
8 exercises
Barbell Bent-Over Row
4 Sets x 11 Reps
Dumbbell Incline Bench Row
3 Sets x 11 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 11 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 11 Reps
Barbell Shrug
4 Sets x 11 Reps
Barbell Curl
3 Sets x 11 Reps
Barbell Reverse Curl
3 Sets x 11 Reps
Cable Seated Row
3 Sets x 11 Reps
Any
2.1.4 Chest, Triceps, Abs (Single Joint)
Est. 62 min
8 exercises
Barbell Tricep Extension (Supine)
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Cable Wood Chop
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Cross Body Crunch
3 Sets x 15 Reps
Cable Lower Chest Raise
4 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Any
2.1.5 Shoulders, Legs, Calves
Est. 56 min
7 exercises
Dumbbell Lateral Raise
4 Sets x 15 Reps
Cable Front Raise
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
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 Lateral Raise (Prone)
3 Sets x 15 Reps
Any
2.1.6 Back, Traps, Biceps
Est. 63 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 15 Reps
Any
2.1.1 Chest, Triceps, Abs (Multi-Joint)
Est. 50 min
7 exercises
Hanging Leg Raise
3 Sets x 11 Reps
Dip
4 Sets x 11 Reps
Barbell Bench Press (Close Grip)
4 Sets x 11 Reps
Machine Ab Crunch
3 Sets x 11 Reps
Dumbbell Decline Bench Press
3 Sets x 11 Reps
Barbell Bench Press
4 Sets x 11 Reps
Barbell Incline Bench Press
3 Sets x 11 Reps
Any
2.1.2 Shoulders, Legs, Calves (Multi-Joint)
Est. 56 min
8 exercises
Machine Leg Press
3 Sets x 11 Reps
Barbell Deep Squat
4 Sets x 11 Reps
Barbell Clean Deadlift
3 Sets x 11 Reps
Dumbbell Upright Row
3 Sets x 11 Reps
Machine Seated Calf Raise
3 Sets x 11 Reps
Barbell Shoulder Press
4 Sets x 11 Reps
Dumbbell Seated Shoulder Press
3 Sets x 11 Reps
Machine Calf Raise
3 Sets x 11 Reps
Any
2.2.1 Chest, Triceps, Abs (Multi-Joint)
Est. 44 min
7 exercises
Dip
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
