WORKOUT TRAINER JOURNAL

2
2012 All right reserved
Build Your Biceps with this Full Workout
Building great arms starts with a program
that focuses on more than just arms. What
did you expect? A workout that only had
you rolling into the gym with a single Arm
Workout in hand? Absolutely NOT- The idea
behind a great program author (someone
who writes actual properly periodized pro-
grams) is someone who understands that
the body is a machine that has all parts,
and when all parts are being worked it
helps the rest if it grow.
If the people who dont do legs would un-
derstand that to get the rest of their body
to grow that they actually HAVE to do legs.
These individuals would see much better
results. The arms, as any other part of your
body, will grow when a complete program
(not just one specifcally targeted for that
muscle group) is executed. In the below
plan I give you a full program to execute
that is guaranteed to add some serious
size, or for women some serious toning to
your arms.
My recommended nutritional Meal Plan
Is Directly from the Advanced Nutritional
Meal Plan on the WorkoutTrainer.com Nu-
trition Guide
WITH
THIS FULL
WORKOUT
BUILDY OUR
BICEPS
Jim Stoppani, PhD
Owner - JYM Supplement Science
NOW AVAILABLE AT
get it now!
JYM Supplement Science combines real science with
real ingredients to deliver unreal results. Post JYM, my
revolutionary post-workout recovery formula, delivers
the exact ingredients you need after every workout to
ensure those unreal results. Its a powerful post-work-
out cocktail scientifcally designed to help you boost
repair, maximize recovery, and build more muscle.
Like every JYM product, Post JYM contains no pro-
prietary blends, proper dosing on all ingredients, no
abbreviated formulas, no concentrates, and no BS.
All nine of the ingredients in Post JYM are critical for
recovery. There is no fller.
REAL SCIENCE REAL SUPPLEMENTS UNREAL RESULTS
POST
WORKOUT TRAINER JOURNAL
3
2012 All right reserved
Daily
Meal
Plan
BREAKFAST
Oatmeal, cooked, regular fat not added in cooking: 1-1/2 cup, cooked :
218 cal Cranberries, dried : 1/4 cup : 91 cal

Calories: 309 Carb=62g Prot=9.2g Fat=3.9g
Get The
Nutritional
Guide Here
Almonds, unroasted : 1/4 cup, whole, unblanched : 209 cal
Plum, raw : 1 plum (2-1/8" dia) : 36 cal
Kiwi fruit, raw : 1 Typical Serving : 46 cal
Orange, raw : 1 large (3-1/16" dia) : 86 cal
Cheese, cottage, lowfat, low sodium : 2 cup : 325 cal
Wheat germ, plain : 1/2 cup : 216 cal
Yogurt, fruit variety, lowfat milk : 1 8 oz
container : 231 cal
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Calories: 1151 Carb=132g Prot=92g Fat=33g
WORKOUT TRAINER JOURNAL
4
2012 All right reserved
LUNCH
DINNER
Turkey, light meat, cooked, skin not eaten :
4 thin slice (approx 3 x 2 x 1/8) : 88 cal
Bread, wheat or cracked wheat : 2 regular slice : 130 cal
Alfalfa sprouts, raw : 1/2 cup : 5 cal
Mayonnaise-type salad dressing, fat-free : 1 tablespoon : 12 cal
Spinach, raw : 2 cup : 13 cal
Pineapple, raw : 2 cup, diced : 152 cal
Spinach, raw : 3 cup : 20 cal
Salmon, baked or broiled : 5 oz, boneless, raw (yield after
cooking) : 197 cal
Walnuts : 1/8 cup, shelled (50 halves) : 80 cal
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248 Carb=28g Prot=24g Fat=4.6g
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449 Carb=44g Prot=33g Fat=18g Calories:
Calories:
2156 Carb=267g Prot=158g Fat=59g Total Calories:
WORKOUT TRAINER JOURNAL
5
2012 All right reserved
Daily
Meal
Plan
BREAKFAST
Banana, raw : 2 medium (7 to 7-7/8 long) : 217 cal
Raspberries, red, raw : 1/2 cup : 30 cal
Oatmeal, cooked, instant, fat not added in cooking : 1 cup,
cooked : 226 cal
Egg substitute, NS as to powdered, frozen, or liquid :
1 Typical Serving : 51 cal
Calories: 524 Carb=102g Prot=18g Fat=8.1g
Flax seeds : 4g : 20 cal
Meal replacement or supplement, liquid, predigested
protein : 2 oz : 139 cal
Carrots, raw : 170.1g : 73 cal
Almonds : 1/5 cup : 166 cal
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Calories: 398 Carb=24g Prot=43g Fat=16g
Jim Stoppani, PhD
Owner - JYM Supplement Science
NOW AVAILABLE AT
get it now!
Welcome to my latest creation, JYM Supplement Sci-
ence. JYM combines real science with real ingredients
to deliver unreal results. Pre JYM, my cutting-edge
pre-workout product, is poised to revolutionize the
pre-workout category.
Supplement companies love to claim theyve creat-
ed a real game-changer. Pre JYM doesnt play that
game. It doesnt need hype or fashy marketing. With
13 hand-picked ingredients included at full doses, Pre
JYM is in a league of its own.
REAL SCIENCE REAL SUPPLEMENTS UNREAL RESULTS
WORKOUT TRAINER JOURNAL
6
2012 All right reserved
LUNCH
DINNER
Olive oil : 1 tablespoon : 119 cal
Tuna, canned, water pack : 3 oz : 99 cal
Rice, white, cooked, instant, fat not added in cooking :
2 Typical Serving : 216 cal
Apple, raw : 1 medium (2-3/4 dia) (approx 3 per lb) : 81 cal
Beef steak, broiled or baked, lean only eaten :
1/2 sirloin steak(yield after cooking, bone and
fat removed) : 238 cal
Broccoli, cooked, from fresh, fat not added
in cooking : 1 Typical Serving : 22 cal
Rice, white, cooked, instant, fat not added in cooking :
1 cup, cooked : 160 cal
Calories: 515 Carb=68g Prot=26g Fat=15g
Meal replacement or supplement,
liquid, predigested protein : 2 oz : 139 cal
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Calories: 139 Carb=0g Prot=35g Fat=0g
Calories: Carb=39g Prot=41g Fat=10g
WORKOUT TRAINER JOURNAL
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2012 All right reserved
Banana, raw : 1 medium (7 to 7-7/8 long) : 109 cal
Peanut butter and jelly sandwich : 1 sandwich : 330 cal
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Calories: Carb=39g Prot=41g Fat=10g
2434 Carb=302g Prot=175g Fat=65g Total Calories:
WORKOUT TRAINER JOURNAL
8
2012 All right reserved
Daily
Meal
Plan
BREAKFAST
Banana, raw : 1 large (8 to 8-7/8 long) : 125 cal
Egg, white only, cooked : 1 white : 16 cal
Oatmeal, cooked, regular, fat not added in cooking :
1-1/2 cup, cooked : 218 cal
Granola : 1/2 Typical Serving : 128 cal
Flax seeds : 1/16 cup : 45 cal
Cheese, cottage, lowfat, low sodium : 2 cup : 325 cal
Almonds : 1/5 Typical Serving : 33 cal
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Calories: 404 Carb=17g Prot=59g Fat=11g
Calories: 917 Carb=128g Prot=31g Fat=34g
Jim Stoppani, PhD
Owner - JYM Supplement Science
NOW AVAILABLE AT
get it now!
When youre ready to elevate your shred and torch
some serious body fat, there are three things you
need: a solid training program, like my Shortcut to
Shred workouts; a solid diet, like my Shortcut to Shred
nutrition plan; and a solid supplement regimen to
supercharge the fat loss youve initiated through hard
work and clean eating. Shred JYM is that entire supple-
ment regimen in one fat-blasting formula. Its a pow-
erfully dosed, fully loaded fat-loss weapon built with
six synergistic ingredients. Its my personal fat-loss
blend.
REAL SCIENCE REAL SUPPLEMENTS UNREAL RESULTS
shred
WORKOUT TRAINER JOURNAL
9
2012 All right reserved
LUNCH
DINNER
Turkey, light meat, cooked, skin not eaten : 4 thin slice
(approx 3 x 2 x 1/8) : 88 cal
Carrots, raw : 6 thin strip or stick : 5 cal
Spinach, raw : 2 cup : 13 cal
Pepper, sweet, red, raw : 2 cup, sliced : 50 cal
Margarine : 1/2 tablespoon : 39 cal
Chicken, breast, with or without bone, broiled, NS as to skin eaten :
1/2 medium breast (yield after cooking, bone removed) : 180 cal
Pineapple, raw : 2 cup, diced : 152 cal
Spinach, raw : 3 cup : 20 cal
Bread, whole wheat, 100% : 2 regular slice : 138 cal
Olive oil : 1 tablespoon : 119 cal
Calories: 156 Carb=15g Prot=20g Fat=2.4g
Calories: 647 Carb=67g Prot=36g Fat=29g
Watermelon, raw : 1 slice (1 thick, 7-1/2 - 9-1/2
long, 4 high in center) : 91 cal
Apple, raw : 1 large (3-1/4 dia) (approx 2 per lb) : 125 cal
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Calories: 216 Carb=53g Prot=2.2g Fat=2g
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2340 Carb=280g Prot=148g Fat=78g Total Calories:
WORKOUT TRAINER JOURNAL
10
2012 All right reserved
Daily
Meal
Plan
BREAKFAST
LUNCH
Banana, raw : 2 medium (7 to 7-7/8 long) : 217 cal
Meal replacement, protein type, milk- and soy-based,
powdered, not reconstituted : 28.35g : 96 cal
Spinach, raw : 6 cup : 40 cal
Lentil soup : 1 cup : 218 cal
Rice, white, cooked, regular, fat not added in cooking : 1 cup,
cooked : 203 cal
Broccoli, cooked, from fresh, fat not added in cooking : 6 cup,
fresh, cut stalks : 260 cal
Granola bar, nonfat : 1 Typical Serving : 142 cal
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Calories: 313 Carb=69g Prot=12g Fat=1.8g
Calories: 142 Carb=33g Prot=2.5g Fat=0.39g
WORKOUT TRAINER JOURNAL
11
2012 All right reserved
Calories: 722 Carb=123g Prot=49g Fat=13g
Pretzels, hard : 14 one ring pretzel : 107 cal
Pretzels, hard : 14 one ring pretzel : 107 cal
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3
Calories: 107 Carb=22g Prot=2.5g Fat=0.98g
Calories: 1069 Carb=100g Prot=90g Fat=41g
Calories: 107 Carb=22g Prot=2.5g Fat=0.98g
DINNER
Vegetarian pot pie : 1 Typical Serving : 509 cal
Vegetarian chili (made with meat substitute) :
425g : 559 cal
2458 Carb=369g Prot=158g Fat=57g Total Calories:
Jim Stoppani, PhD
Owner - JYM Supplement Science
NOW AVAILABLE AT
get it now!
JYM Supplement Science combines real science with
real ingredients to deliver unreal results. Post JYM, my
revolutionary post-workout recovery formula, delivers
the exact ingredients you need after every workout to
ensure those unreal results. Its a powerful post-work-
out cocktail scientifcally designed to help you boost
repair, maximize recovery, and build more muscle.
Like every JYM product, Post JYM contains no pro-
prietary blends, proper dosing on all ingredients, no
abbreviated formulas, no concentrates, and no BS.
All nine of the ingredients in Post JYM are critical for
recovery. There is no fller.
REAL SCIENCE REAL SUPPLEMENTS UNREAL RESULTS
POST
WORKOUT TRAINER JOURNAL
12
2012 All right reserved
Exercise Sets Reps Muscle Group
Machine Leg Press Both Legs
Dumbbell Front Squat
Walking Lunge
Standing Calf Raise
Barbell Incline Bench Press On Bench
Reverse Grip Incline Bench Press
Laying on Bench Dumbbell Flys Both Arms
DB Cross Body Hammer Curls
SUPER-SET
Laying On Bench Dumbbell Tricep Extension
Alternating Arms
Seated Barbell Biceps Curl
SUPER-SET
Standing Kickbacks Both Arms With Band
Standing Bicep Curl Barbell With Band Both Arms
SUPER-SET
Dumbbell Overhead Triceps Extension Both Arms
Jump Rope
3
4
4
4
3
3
3
3
0
3

3
0
3
3
0
3
3
15
6
8
20
15
6
15
12
0
15
12
0
25
20
0
20
30
Legs
Legs
Legs
Legs
Chest
Chest
Chest
Arms
TIPS
Arms

Arms
TIPS
Arms
Arms
TIPS
Arms
Cardio
D
A
Y
1
WORKOUT TRAINER JOURNAL
13
2012 All right reserved
Exercise Sets Reps Muscle Group
Standing Dumbbell Shoulder Press Alternating
Arms
Tri-Set
Standing Dumbbell Side Raise Alternating Arms
Tri-Set
Standing Dumbbell Rear Delt Raise One Arm
Standing Dumbbell Upright Row Alternating Arms
SUPER-SET
Standing Dumbbell Front Raise Alternating Arms
Standing Dumbbell Shoulder Press Alternating
Arms
Seated On Bench Cable Lat Pulldowns One Arm
SUPER-SET
Dumbbell Bent Over Close Grip Rows One Arm
Pull-Up/ Chin
Standing Dumbbell Shrugs
Seated On Bench Cable Lat Pulldowns Both Arms
Reverse Crunch/ Leg Lifts
Laying On Ball Abdominal Crunch With Cable
Plank
Jump Rope
3

0
3
0
3
3
0
3
1

3
0
3
3
3
1
3
4
3
3
12

0
8
0
10
12
0
8
20

12
0
8
8
15
20
10
30
30
30
Shoulders

TIPS
Shoulders
TIPS
Shoulders
Shoulders
TIPS
Shoulders
Shoulders

Back
TIPS
Back
Back
Shoulders
Back
Abs
Abs
Abs
Cardio
D
A
Y
1
WORKOUT TRAINER JOURNAL
14
2012 All right reserved
Exercise Sets Reps Muscle Group
Standing Bicep Curl Dumbbell Both Arms
SUPER-SET
Standing Bicep Curl Dumbbell Alternating Arms
Standing High Bicep Curls One Arm
Standing Bicep Cable Curl Behind
Standing Bicep Curl Dumbbell Both Arms
Seated On Ball Bicep Curl With Band Both Arms
In Front
Standing Cable Triceps Extension Both Arms
SUPER-SET
Dumbbell Overhead Triceps Extension Both Arms
Reverse Triceps Extension/ Reverse Skullcrusher
Dips
Standing Cable Triceps Extension Both Arms
Laying On Ball Abdominal Crunch With Dumbbell
V-Ups With No Equipment
Plank
Bent Over Cable Crunch
3
0
3
3
3
1
3

3
0
3
3
3
1
4
4
3
3
10
0
6
12
15
20
25

15
0
10
8
12
20
25
10
30
10
Arms
TIPS
Arms
Arms
Arms
Arms
Arms

Arms
TIPS
Arms
Arms
Chest
Arms
Abs
Abs
Abs
Abs
D
A
Y
1
Jim Stoppani, PhD
Owner - JYM Supplement Science
NOW AVAILABLE AT
get it now!
Welcome to my latest creation, JYM Supplement Sci-
ence. JYM combines real science with real ingredients
to deliver unreal results. Pre JYM, my cutting-edge
pre-workout product, is poised to revolutionize the
pre-workout category.
Supplement companies love to claim theyve creat-
ed a real game-changer. Pre JYM doesnt play that
game. It doesnt need hype or fashy marketing. With
13 hand-picked ingredients included at full doses, Pre
JYM is in a league of its own.
REAL SCIENCE REAL SUPPLEMENTS UNREAL RESULTS
WORKOUT TRAINER JOURNAL
15
2012 All right reserved
Exercise Sets Reps Muscle Group
Barbell One Legged Squat Foot On Bench
SUPER-SET
Barbell Squat
Dumbbell Side Lunge
SUPER-SET
Step Ups Alternating Legs
Prone Machine Leg Curl Alternating Legs
Seated Calf Raise
Barbell Squat
Dumbbell Bench Press On Bench Alternating Arms
SUPER-SET
Dumbbell Bench Press On Bench Both Arms
Barbell Bench Press On Bench With Band
Standing High Cable Flys Alternating Arms
Standing High Cable Flys Both Arms
Dumbbell Bench Press On Bench Both Arms
Reverse Crunch/ Leg Lifts
Bent Over Cable Crunch
3
0
3
3
0
3
3
3
1
3
0
3
3
3
3
1
3
3
5
0
15
6
0
10
15
20
20
5
0
5
8
6
6
20
12
15
Legs
TIPS
Legs
Legs
TIPS
Legs
Legs
Legs
Legs
Chest
TIPS
Chest
Chest
Chest
Chest
Chest
Abs
Abs
D
A
Y
1
WORKOUT TRAINER JOURNAL
16
2012 All right reserved
Exercise Sets Reps Muscle Group
Pull-Up/ Chin
Standing Dumbbell Shoulder Press One Arm
SUPER-SET
Standing Cable Side Raise One Arm
Pull-Up/ Chin
Standing Barbell Upright Row
SUPER-SET
Standing Dumbbell Rear Delt Raise One Arm
Pull-Up/ Chin
Seated Barbell Biceps Curl
SUPER-SET
Laying On Bench Bar Triceps Extension Both Arms
Pull-Up/ Chin
Standing Cable Tricep Extension One Arm
SUPER-SET
Standing Biceps Curl Dumbbell With Band
Alternating Arms
Pull-Up/ Chin
Reverse Crunch/ Leg Lifts
Bent Over Cable Crunch
3
4
0
4
3
4
0
4
3
4
0
4
3
4
0
4

3
4
4
10
12
0
10
8
10
0
8
6
6
0
15
4
15
0
15

2
10
15
Back
Shoulders
TIPS
Shoulders
Back
Shoulders
TIPS
Shoulders
Back
Arms
TIPS
Arms
Back
Arms
TIPS
Arms

Back
Abs
Abs
D
A
Y
1
WORKOUT TRAINER JOURNAL
17
2012 All right reserved
D
A
Y
Exercise Sets Reps Muscle Group
Dumbbell Squat With Ball
ROMANIAN DEADLIFT
Prone Machine Leg Curl Alternating Legs
Barbell Squat With Band
Dumbbell Bench Press On Bench Alternating Arms
SUPER-SET
Close Grip Push Ups
Standing Chest Fly With Band One Arm
SUPER-SET
Barbell Bench Press On Bench
Dumbbell Bench Press On Bench Both Arms
Seated Barbell Biceps Curl
SUPER-SET
Laying On Bench Bar Triceps Extension Both Arms
Standing Biceps Curl Dumbbell With Band
Alternating Arms
SUPER-SET
Standing Cable Triceps Extension Both Arms
Dips
SUPER-SET
DB Cross Body Hammer Curls
Seated Barbell Biceps Curl
SUPER-SET
Laying On Bench Bar Triceps Extension Both Arms
Hanging Leg Raise
SUPER-SET
Laying on Ball Abdominal Crunches Hands
Straight Up
4
4
4
1
4
0
4
3
0
3
1
3
0
3
3

0
3
3
0
3
1
0
1
3
0
3
12
10
12
20
8
0
8
20
0
8
20
8
0
12
12

0
15
10
0
8
20
0
20
10
0
30
Legs
Legs
Legs
Legs
Chest
TIPS
Chest
Chest
TIPS
Chest
Chest
Arms
TIPS
Arms
Arms

TIPS
Arms
Chest
TIPS
Arms
Arms
TIPS
Arms
Abs
TIPS
Abs
2
Jim Stoppani, PhD
Owner - JYM Supplement Science
NOW AVAILABLE AT
get it now!
When youre ready to elevate your shred and torch
some serious body fat, there are three things you
need: a solid training program, like my Shortcut to
Shred workouts; a solid diet, like my Shortcut to Shred
nutrition plan; and a solid supplement regimen to
supercharge the fat loss youve initiated through hard
work and clean eating. Shred JYM is that entire supple-
ment regimen in one fat-blasting formula. Its a pow-
erfully dosed, fully loaded fat-loss weapon built with
six synergistic ingredients. Its my personal fat-loss
blend.
REAL SCIENCE REAL SUPPLEMENTS UNREAL RESULTS
shred
WORKOUT TRAINER JOURNAL
18
2012 All right reserved
Exercise Sets Reps Muscle Group
Barbell Push Press (with bands optional)
Seated On Ball Dumbbell Military Press One Arm
Tri-Set
Standing Dumbbell Side Raise Both Arms
Tri-Set
Standing Barbell Front Raise
Standing Dumbbell Rear Delt Raise Both Arms
SUPER-SET
Dumbbell Bent Over Wide Grip Rows Both Arms
Barbell Push Press (with bands optional)
Seated On Bench Cable Lat Pulldowns One Arm
SUPER-SET
Standing Overhead Pulldowns With Band Both Arms
Standing Barbell Shrugs
Seated On Bench Bar Lat Pulldowns
Bent Over Cable Crunch
V-Ups With No Equipment
3
3
0
3
0
3
3
0
3
1
3
0
3
3
1
3
3
12
10
0
8
0
8
10
0
5
20
8
0
15
10
20
10
20
Olympic Lifts
Shoulders
TIPS
Shoulders
TIPS
Shoulders
Shoulders
TIPS
Back
Olympic Lifts
Back
TIPS
Back
Shoulders
Back
Abs
Abs
D
A
Y
2
WORKOUT TRAINER JOURNAL
19
2012 All right reserved
Exercise Sets Reps Muscle Group
Standing Bicep Curl Dumbbell Both Arms
SUPER-SET
Reverse Triceps Extension/ Reverse Skullcrusher
Standing Biceps Curl Dumbbell With Band
Alternating Arms
Close Grip Push Ups
SUPER-SET
DB Cross Body Hammer Curls
Standing High Bicep Curls One Arm
SUPER-SET
Standing Cable Triceps Extension Both Arms
Standing High Bicep Curls One Arm
Cable Concentration Bicep Curl
SUPER-SET
Standing Triceps Extension With Band One Arm
Standing Cable Triceps Extension Both Arms
Bent Over Cable Crunch
Laying on Ground Abdominal Crunches Hands by
Head
4
0
4
1

4
0
4
4
0
4
1
4
0
4
1
4
3
10
0
6
20

15
0
10
15
0
10
20
12
0
10
20
10
25
Arms
TIPS
Arms
Arms

Chest
TIPS
Arms
Arms
TIPS
Arms
Arms
Arms
TIPS
Arms
Arms
Abs
Abs
D
A
Y
2
WORKOUT TRAINER JOURNAL
20
2012 All right reserved
Exercise Sets Reps Muscle Group
Machine Leg Press Both Legs
Barbell Walking Lunge
Laying On Ground Feet On Ball Leg Curl Both Legs
SUPER-SET
Dumbbell Front Squat
Dumbbell Straight Legged Deadlift
SUPER-SET
Adductor Side Steps
Machine Leg Press Both Legs
Barbell Incline Bench Press On Bench
Dumbbell Bench Press On Bench Alternating Arms
SUPER-SET
Laying on Bench Dumbbell Flys One Arm
Standing Mid Cable Flys Both Arms
Medicine Ball Push-Ups
Reverse Grip Incline Bench Press
V-Ups With No Equipment
Bent Over Cable Crunch
3
3
3
0
3
3
0
3
1
3
3
0
3
3
3
1
3
3
8
10
20
0
8
10
0
15
20
6
5
0
10
15
10
20
20
30
Legs
Legs
Legs
TIPS
Legs
Legs
TIPS
Legs
Legs
Chest
Chest
TIPS
Chest
Chest
Chest
Chest
Abs
Abs
D
A
Y
2
Jim Stoppani, PhD
Owner - JYM Supplement Science
NOW AVAILABLE AT
get it now!
JYM Supplement Science combines real science with
real ingredients to deliver unreal results. Post JYM, my
revolutionary post-workout recovery formula, delivers
the exact ingredients you need after every workout to
ensure those unreal results. Its a powerful post-work-
out cocktail scientifcally designed to help you boost
repair, maximize recovery, and build more muscle.
Like every JYM product, Post JYM contains no pro-
prietary blends, proper dosing on all ingredients, no
abbreviated formulas, no concentrates, and no BS.
All nine of the ingredients in Post JYM are critical for
recovery. There is no fller.
REAL SCIENCE REAL SUPPLEMENTS UNREAL RESULTS
POST
WORKOUT TRAINER JOURNAL
21
2012 All right reserved
Exercise Sets Reps Muscle Group
Pull-Up/ Chin
Standing Barbell Military Press
SUPER-SET
Standing Side Raise With Band Both Arms
Pull-Up/ Chin
Standing Barbell Upright Row
SUPER-SET
Standing Front Raise With Band Both Arms
Pull-Up/ Chin
Standing Bicep Curl Dumbbell Alternating Arms
Laying On Bench Dumbbell Tricep Extension Both
Arms
Standing Bicep Curl With Band Both Arms
Standing Kickbacks Both Arms With Band
Standing Bicep Curl Dumbbell Both Arms
SUPER-SET
Standing Cable Triceps Extension Both Arms
Pull-Up/ Chin
3
3
0
3
3
3
0
3
3
3
3

3
3
1
0
1
3
10
12
0
12
8
12
0
12
6
12
15

12
20
20
0
20
4
Back
Shoulders
TIPS
Shoulders
Back
Shoulders
TIPS
Shoulders
Back
Arms
Arms

Arms
Arms
Arms
TIPS
Arms
Back
D
A
Y
2
WORKOUT TRAINER JOURNAL
22
2012 All right reserved
Exercise
Sets Reps Muscle Group
Seated Machine Leg Extension Both Legs
SUPER-SET
Prone Machine Leg Curl Both Legs
Barbell Squat With Band
Barbell Front Lunge
SUPER-SET
Standing Calf Raise
Barbell Squat
Dumbbell Bench Press On Bench Both Arms
SUPER-SET
Laying on Bench Dumbbell Flys Both Arms
Barbell Bench Press On Bench With Band
Standing High Cable Flys One Arm
Dumbbell Bench Press On Bench Both Arms
Standing Bicep Curl Dumbbell Both Arms
SUPER-SET
Standing Bicep Curl With Band Both Arms
Standing Cable Triceps Extension Both Arms
SUPER-SET
Standing Kickbacks Both Arms With Band
Seated Barbell Biceps Curl
SUPER-SET
Standing Cable Triceps Extension Both Arms
Laying On Ball Abdominal Crunch With Cable
Reverse Crunch/ Leg Lifts
1
0
1
3
3
0
3
1
3
0
3
3
3
1
3
0
3
3
0
3
1
0
1
3
3
12
0
12
6
5
0
20
20
8
0
10
20
10
20
10
0
10
15
0
25
20
0
20
25
10
Legs
TIPS
Legs
Legs
Legs
TIPS
Legs
Legs
Chest
TIPS
Chest
Chest
Chest
Chest
Arms
TIPS
Arms
Arms
TIPS
Arms
Arms
TIPS
Arms
Abs
Abs
D
A
Y
3
WORKOUT TRAINER JOURNAL
23
2012 All right reserved
Exercise Sets Reps Muscle Group
Standing Shoulder Press With Band Both Arms
Tri-Set
Standing Side Raise With Band Both Arms
Tri-Set
Standing Front Raise With Band Both Arms
Standing Barbell Military Press
Tri-Set
Standing Dumbbell Side Raise Both Arms
Tri-Set
Standing Dumbbell Front Raise Both Arms
Standing Dumbbell Shoulder Press Both Arms
Dumbbell Bent Over Wide Grip Rows Both Arms
Seated On Bench Cable Lat Pulldowns One Arm
Laying On Ground Dumbbell Prone Cobras
Prone Iso Abs On Ball
Laying On Ball Abdominal Crunch With Dumbbell
3
0
3
0
3
3
0
3
0
3
1
3
3
3
3
3
30
0
30
0
30
12
0
12
0
12
20
10
15
15
30
30
Shoulders
TIPS
Shoulders
TIPS
Shoulders
Shoulders
TIPS
Shoulders
TIPS
Shoulders
Shoulders
Back
Back
Back
Abs
Abs
D
A
Y
3
Jim Stoppani, PhD
Owner - JYM Supplement Science
NOW AVAILABLE AT
get it now!
Welcome to my latest creation, JYM Supplement Sci-
ence. JYM combines real science with real ingredients
to deliver unreal results. Pre JYM, my cutting-edge
pre-workout product, is poised to revolutionize the
pre-workout category.
Supplement companies love to claim theyve creat-
ed a real game-changer. Pre JYM doesnt play that
game. It doesnt need hype or fashy marketing. With
13 hand-picked ingredients included at full doses, Pre
JYM is in a league of its own.
REAL SCIENCE REAL SUPPLEMENTS UNREAL RESULTS
WORKOUT TRAINER JOURNAL
24
2012 All right reserved
Exercise Sets Reps Muscle Group
Standing Bicep Curl Barbell Both Arms
SUPER-SET
Laying On Bench Bar Triceps Extension Both Arms
Standing Bicep Curl Dumbbell Alternating Arms
SUPER-SET
Laying On Bench Dumbbell Tricep Extension Both
Arms
Standing High Bicep Curls One Arm
SUPER-SET
Standing Kickbacks One Arm With Band
Standing Bicep Curl Barbell Both Arms
SUPER-SET
Standing Cable Triceps Extension Both Arms
DB Cross Body Hammer Curls
SUPER-SET
Dips
Laying On Ball Abdominal Crunch With Cable
SUPER-SET
Bent Over Cable Crunch
4
0
4
4
0
4

4
0
4
1
0
1
4
0
4
3
0
3
12
0
10
8
0
12

10
0
15
20
0
20
8
0
10
25
0
25
Arms
TIPS
Arms
Arms
TIPS
Arms

Arms
TIPS
Arms
Arms
TIPS
Arms
Arms
TIPS
Chest
Abs
TIPS
Abs
D
A
Y
3
WORKOUT TRAINER JOURNAL
25
2012 All right reserved
Exercise Sets Reps Muscle Group
Standing Squat With Band
Dumbbell Straight Legged Deadlift
Barbell Front Squat
Dumbbell Side Lunge
Seated Calf Raise
Barbell Front Squat
Dumbbell Reverse-Grip Bench Press
Barbell Incline Bench Press On Bench
SUPER-SET
Laying On Incline Bench Dumbbell Flys Both Arms
Dumbbell Reverse-Grip Bench Press
Seated Barbell Biceps Curl
SUPER-SET
Laying On Ball Bar Tricep Extension Both Arms
Dips
Seated On Bench Bicep Curl Dumbbell
Alternating Arms
Standing High Bicep Curls One Arm
SUPER-SET
Close Grip Pushups Feet On Ball
V-Ups With No Equipment
Laying on Ground Abdominal Crunches
Hands by Head
3
3
3
3
3
1
3
3
0
3
1
3
0
3
3
3

1
0
1
3
3
15
15
6
8
20
20
8
6
0
15
20
12
0
15
12
15

30
0
25
15
40
Legs
Legs
Legs
Legs
Legs
Legs
Chest
Chest
TIPS
Chest
Chest
Arms
TIPS
Arms
Chest
Arms

Arms
TIPS
Chest
Abs
Abs
D
A
Y
3
WORKOUT TRAINER JOURNAL
26
2012 All right reserved
Exercise Sets Reps Muscle Group
Pull-Up/ Chin
Seated On Ball Barbell Military Press
SUPER-SET
Standing Dumbbell Side Raise Both Arms
Pull-Up/ Chin
Standing Barbell Upright Row
SUPER-SET
Standing Dumbbell Front Raise Both Arms
Pull-Up/ Chin
Standing Dumbbell Rear Delt Raise Both Arms
SUPER-SET
Seated On Bench Bar Lat Pulldowns
Pull-Up/ Chin
Dumbbell Bent Over Wide Grip Rows One Arm
SUPER-SET
Seated Cable Row
Pull-Up/ Chin
Laying on Ground Abdominal Crunches
Hands by Head
SUPER-SET
Bent Over Cable Crunch
3
3
0
3
3
3
0
3
3
3
0
3
3
3
0
3
3
3

0
3
12
6
0
10
10
6
0
8
8
10
0
15
6
8
0
6
4
10

0
20
Back
Shoulders
TIPS
Shoulders
Back
Shoulders
TIPS
Shoulders
Back
Shoulders
TIPS
Back
Back
Back
TIPS
Back
Back
Abs

TIPS
Abs
D
A
Y
3
Jim Stoppani, PhD
Owner - JYM Supplement Science
NOW AVAILABLE AT
get it now!
When youre ready to elevate your shred and torch
some serious body fat, there are three things you
need: a solid training program, like my Shortcut to
Shred workouts; a solid diet, like my Shortcut to Shred
nutrition plan; and a solid supplement regimen to
supercharge the fat loss youve initiated through hard
work and clean eating. Shred JYM is that entire supple-
ment regimen in one fat-blasting formula. Its a pow-
erfully dosed, fully loaded fat-loss weapon built with
six synergistic ingredients. Its my personal fat-loss
blend.
REAL SCIENCE REAL SUPPLEMENTS UNREAL RESULTS
shred
WORKOUT TRAINER JOURNAL
27
2012 All right reserved
D
A
Y
4
Exercise
Sets Reps Muscle Group
Barbell Deadlift
Hang Clean
Barbell Squat
Adductor Side Steps
Barbell Walking Lunge
SUPER-SET
Dumbbell Straight Legged Deadlift
Barbell Deadlift
Dumbbell Bench Press On Bench One Arm
Standard Push Ups On Ground/Power Push Up
SUPER-SET
Barbell Bench Press On Bench With Band
Standing High Cable Flys One Arm
Dumbbell Bench Press On Bench Both Arms
Standing Bicep Curl Dumbbell Both Arms
SUPER-SET
Standing Bicep Curl Dumbbell Alternating Arms
Standing Kickbacks Alternating Arms With Band
SUPER-SET
Dumbbell Overhead Triceps Extension Both Arms
Standing Bicep Curl Barbell With Band Both Arms
Standing Cable Triceps Extension Both Arms
Standing Bicep Curl With Band Both Arms
SUPER-SET
Standing Triceps Extension With Band Both Arms
V-Ups With No Equipment
3
3
3
3
3
0
3
1
3
3
0
3
3
1
3
0
3
3
0
3
3
3
1
0
1
5
5
10
8
20
6
0
10
10
12
10
0
20
10
20
6
0
6
10
0
8
25
15
20
0
20
15
Legs
Olympic Lifts
Legs
Legs
Legs
TIPS
Legs
Legs
Chest
Chest
TIPS
Chest
Chest
Chest
Arms
TIPS
Arms
Arms
TIPS
Arms
Arms
Arms
Arms
TIPS
Arms
Abs
WORKOUT TRAINER JOURNAL
28
2012 All right reserved
D
A
Y
4
Exercise Sets Reps Muscle Group
Machine Military Press Alternating Arms
Standing Dumbbell Side Raise One Arm
Standing Dumbbell Front Raise One Arm
Standing Shoulder Press With Band Both Arms
Standing Barbell Shrugs
Pull-Up/ Chin
Seated On Bench Cable Lat Pulldowns One Arm
SUPER-SET
Standing Overhead Pulldowns With Band Both Arms
Seated Cable Row
SUPER-SET
Dumbbell Bent Over Wide Grip Rows One Arm
Reverse Crunch/ Leg Lifts
SUPER-SET
Bent Over Cable Crunch
3
3
3
1
3
3
3
0
3
4
0
4
3
0
3
20
12
12
30
20
5
15
0
15
10
0
8
15
0
20
Shoulders
Shoulders
Shoulders
Shoulders
Shoulders
Back
Back
TIPS
Back
Back
TIPS
Back
Abs
TIPS
Abs
WORKOUT TRAINER JOURNAL
29
2012 All right reserved
D
A
Y
4
Exercise Sets Reps Muscle Group
Standing Bicep Curl Barbell Both Arms
Laying On Bench Bar Triceps Extension Both Arms
Standing Bicep Cable Curl Behind
SUPER-SET
Cable Tricep Kickback
Standing Bicep Curl Barbell Both Arms
SUPER-SET
Standing Cable Triceps Extension Both Arms
Standing Biceps Curl Dumbbell With Band
Alternating Arms
Dips
DB Cross Body Hammer Curls
SUPER-SET
Standing Triceps Extension With Band One Arm
Seated Barbell Biceps Curl
SUPER-SET
Laying On Bench Bar Triceps Extension Both Arms
Laying on Ground Abdominal Crunches Feet on Ball
Hands by Head
Reverse Crunch/ Leg Lifts
Plank
3
3
3
0
3
1
0
1
3

3
3
0
3
1
0
1
3

3
3
10
10
15
0
15
20
0
20
12

20
10
0
12
20
0
20
20

10
30
Arms
Arms
Arms
TIPS
Arms
Arms
TIPS
Arms
Arms

Chest
Arms
TIPS
Arms
Arms
TIPS
Arms
Abs

Abs
Abs
Jim Stoppani, PhD
Owner - JYM Supplement Science
NOW AVAILABLE AT
get it now!
JYM Supplement Science combines real science with
real ingredients to deliver unreal results. Post JYM, my
revolutionary post-workout recovery formula, delivers
the exact ingredients you need after every workout to
ensure those unreal results. Its a powerful post-work-
out cocktail scientifcally designed to help you boost
repair, maximize recovery, and build more muscle.
Like every JYM product, Post JYM contains no pro-
prietary blends, proper dosing on all ingredients, no
abbreviated formulas, no concentrates, and no BS.
All nine of the ingredients in Post JYM are critical for
recovery. There is no fller.
REAL SCIENCE REAL SUPPLEMENTS UNREAL RESULTS
POST
WORKOUT TRAINER JOURNAL
30
2012 All right reserved
D
A
Y
4
Exercise Sets Reps Muscle Group
Power Pull/ High Pull
Seated On Bench Dumbbell Military Press
Alternating Arms
Tri-Set
Seated On Bench Dumbbell Side Raise Alternating
Arms
Tri-Set
Standing Dumbbell Rear Delt Raise Both Arms
Standing Barbell Upright Row
Dumbbell Power Row
Barbell Bent Over Wide Grip Rows Both Arms
SUPER-SET
Barbell Bent Over Close Grip Rows Both Arms
Incline Dumbbell Shrug
Dumbbell Pullovers
Barbell Bent Over Wide Grip Rows Both Arms
Machine Military Press Alternating Arms
Standing Barbell Shrugs
V-Ups With No Equipment
SUPER-SET
Laying on Ball Abdominal Crunches Hands by Head
3
3

0
3

0
3
3
1
3
0
3
3
3
1
3
1
3
0
3
10
12

0
12

0
12
20
10
8
0
5
20
8
20
20
20
15
0
30
Olympic Lifts
Shoulders

TIPS
Shoulders

TIPS
Shoulders
Shoulders
Back
Back
TIPS
Back
Back
Back
Back
Shoulders
Shoulders
Abs
TIPS
Abs
WORKOUT TRAINER JOURNAL
31
2012 All right reserved
D
A
Y
4
Exercise
Sets Reps Muscle Group
Barbell Front Squat
SUPER-SET
Jump Squat
Pull-Up/ Chin
SUPER-SET
Seated Barbell Biceps Curl
Front Lunge
SUPER-SET
Barbell Straight Legged Deadlift
Pull-Up/ Chin
Standing Bicep Curl Barbell Both Arms
Prone Machine Leg Curl Both Legs
SUPER-SET
Standing Calf Raise
Pull-Up/ Chin
SUPER-SET
Standing Bicep Curl Barbell Both Arms
Barbell Incline Bench Press On Bench
SUPER-SET
Dumbbell Incline Bench Press On Bench Both Arms
Dips
SUPER-SET
Standing Cable Triceps Extension Both Arms
Standing High Cable Flys Both Arms
Dips
SUPER-SET
Standing Cable Triceps Extension Both Arms
Close Grip Pushups Feet On Ball
Dips
SUPER-SET
Standing Cable Triceps Extension Both Arms
Laying On Ball Abdominal Crunch With Cable
3
0
3
3
0
3
3
0
3
3
3
3
0
3
3
0
3
3
0
3
3
0
3
3
3
0
3
3
3
0
3
4
6
0
8
10
0
10
5
0
5
8
8
15
0
15
6
0
6
12
0
15
10
0
10
10
8
0
8
10
6
0
6
25
Legs
TIPS
Legs
Back
TIPS
Arms
Legs
TIPS
Legs
Back
Arms
Legs
TIPS
Legs
Back
TIPS
Arms
Chest
TIPS
Chest
Chest
TIPS
Arms
Chest
Chest
TIPS
Arms
Chest
Chest
TIPS
Arms
Abs
Jim Stoppani, PhD
Owner - JYM Supplement Science
NOW AVAILABLE AT
get it now!
Welcome to my latest creation, JYM Supplement Sci-
ence. JYM combines real science with real ingredients
to deliver unreal results. Pre JYM, my cutting-edge
pre-workout product, is poised to revolutionize the
pre-workout category.
Supplement companies love to claim theyve creat-
ed a real game-changer. Pre JYM doesnt play that
game. It doesnt need hype or fashy marketing. With
13 hand-picked ingredients included at full doses, Pre
JYM is in a league of its own.
REAL SCIENCE REAL SUPPLEMENTS UNREAL RESULTS