Workouts: Jim Stoppani, PHD

Workouts : Jim Stoppani, PhD
5/4/14, 3:35 PM
Jim Stoppani, PhD jimstoppani.com
Down And Up Mass Program (weeks 5-7)

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This is weeks 5-7 of the Down And Up Mass program. Here week 1 on this template refers to week 5, week 2 refers to
week 6, and week 3 refers to week 7. Be sure to read the Down And Up Mass Program article in my Training section of
the site for the details on each workout. Remember in weeks 5 and 7 you will do a rest-pause/drop set on the last set of
each exercise.
Week 1
Day 1
Exercise
Sets
Reps
Muscle Group
Bench Press
3-5
Chest
Reverse-Grip Bench Press
3-5
Chest
Incline Dumbbell Press
3-5
Chest
Dumbbell Flye
3-5
Chest
Cable Crossover (High Pulley)
3-5
Chest
Close-Grip Bench Press
3-5
Triceps
http://www.jimstoppani.com/home/workouts/default-workouts/280
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5/4/14, 3:35 PM
Dumbbell Overhead Triceps Extension Both Arms
3-5
Arms
Lying Triceps Extension
3-5
Triceps
Triceps Pressdown
3-5
Triceps
Dumbbell Triceps Kickback
3-5
Triceps
Smith Machine Hip Thrust
3-5
Abs
Smith Machine Crunch
3-5
Abs
Standing Cable Oblique Push Down
3-5
Abs
Day 2
Exercise
Sets
Reps
Muscle Group
Deadlift
3-5
Whole Body
Bent-Over Barbell Row
3-5
Back
Seated Cable Row (Close)
3-5
Back
Wide-Grip Lat Pulldowns
3-5
Back
Reverse-Grip Lat Pulldown
3-5
Back
Straight-Arm Pulldown
3-5
Back
Standing Barbell Curl
3-5
Arms
Incline Dumbbell Curl
3-5
Arms
High Cable Curl
3-5
Arms
Prone Incline Dumbbell Curl
3-5
Arms
Hammer Curl
3-5
Arms
Barbell Wrist Curl
3-5
Forearms
Barbell Reverse Wrist Curl
3-5
Forearms
Standing Calf Raise
3-5
Legs
Seated Calf Raise
3-5
Legs
Cable Toe Raise
3-5
Calves
Day 3
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5/4/14, 3:35 PM
Exercise
Sets
Reps
Muscle Group
Barbell Shoulder Press
3-5
Shoulders
Seated Dumbbell Shoulder Press
3-5
Shoulders
Smith Machine Upright Row
3-5
Shoulders
Dumbbell Lateral Raise
3-5
Shoulders
Face Pull
3-5
Shoulders
Barbell Shrug
3-5
Traps
Behind-The-Back Barbell Shrug
3-5
Traps
Straight-Arm Pushdown
3-5
Traps
Cable External Rotation
3-5
Shoulders
Cable Internal Rotation
3-5
Shoulders
3-5
Abs
Machine Crunch
3-5
Abs
Plank
to failure
Abs
Day 4
Exercise
Sets
Reps
Muscle Group
Squat
3-5
Legs
Front Squat
3-5
Legs
Leg Press
3-5
Legs
Leg Extension
3-5
Legs
Walking Lunge
3-5
Legs
Romanian Deadlift
3-5
Legs
Lying Leg Curl
3-5
Legs
Seated Calf Raise
3-5
Legs
Leg Press Calf Raise
3-5
Calves
Cable Toe Raise
3-5
Calves
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5/4/14, 3:35 PM
Week 2
Day 1
Exercise
Sets
Reps
Muscle Group
21-30
Chest
Cable Crossover (Low Pulley)
21-30
Chest
Incline Dumbbell Flye
21-30
Chest
Dumbbell Bench Press
21-30
Chest
Bench Press
21-30
Chest
21-30
Triceps
Triceps Pressdown
21-30
Triceps
Lying Cable Triceps Extensions (Bench)
21-30
Triceps
Overhead Cable Triceps Extension (low pulley)
21-30
Triceps
21-30
Triceps
Hip Thrust
21-30
Abs
Crunch
21-30
Abs
Side Plank Reach Through
to failure
Abs
Reps
Muscle Group
Day 2
Exercise
Sets
Deadlift
21-30
Whole Body
21-30
Back
21-30
Back
Standing Lat Pulldown
21-30
Back
One-Arm Seated Cable Row
21-30
Back
21-30
Back
21-30
Arms
Behind-The-Back Cable Curl
21-30
Arms
Preacher Curl (Also can Use EZ bar)
21-30
Arms
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5/4/14, 3:35 PM
21-30
Arms
Rope Cable Hammer Curl
21-30
Arms
Barbell Wrist Curl
21-30
Forearms
21-30
Forearms
Standing Calf Raise
21-30
Legs
Seated Calf Raise
21-30
Legs
Cable Toe Raise
21-30
Calves
Day 3
Exercise
Sets
Reps
Muscle Group
Lying Cable Rear Delt Flye
21-30
Shoulders
Cable Lateral Raise
21-30
Shoulders
Cable Front Raise
21-30
Shoulders
Standing Dumbbell Shoulder Press Alternating Arms
21-30
Shoulders
21-30
Shoulders
Dumbbell Shrug
21-30
Traps
Barbell Shrug
21-30
Traps
21-30
Traps
21-30
Shoulders
21-30
Shoulders
Hip Thrust
21-30
Abs
Cable Crunch
21-30
Abs
Oblique Crunch
21-30
Abs
Day 4
Exercise
Sets
Reps
Muscle Group
Leg Extension
21-30
Legs
One-Leg Leg Press
21-30
Legs
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5/4/14, 3:35 PM
Front Squat
21-30
Legs
Squat
21-30
Legs
Lying Leg Curl
21-30
Legs
Walking Lunge
21-30
Legs
Romanian Deadlift
21-30
Legs
Seated Calf Raise
21-30
Legs
21-30
Calves
Cable Toe Raise
21-30
Calves
Week 3
Day 1
Exercise
Sets
Reps
Muscle Group
Bench Press
6-8
Chest
Reverse-Grip Bench Press
6-8
Chest
Incline Dumbbell Press
6-8
Chest
Dumbbell Flye
6-8
Chest
6-8
Chest
6-8
Triceps
Dumbbell Overhead Triceps Extension Both Arms
6-8
Arms
Lying Triceps Extension
6-8
Triceps
Triceps Pressdown
6-8
Triceps
6-8
Triceps
6-8
Abs
Smith Machine Crunch
6-8
Abs
Standing Cable Oblique Push Down
6-8
Abs
Day 2
Exercise
Deadlift
Sets
2
Reps
6-8
Muscle Group
Whole Body
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5/4/14, 3:35 PM
6-8
Back
Seated Cable Row (Close)
6-8
Back
6-8
Back
Reverse-Grip Lat Pulldown
6-8
Back
6-8
Back
6-8
Arms
Incline Dumbbell Curl
6-8
Arms
High Cable Curl
6-8
Arms
6-8
Arms
Hammer Curl
6-8
Arms
Barbell Wrist Curl
6-8
Forearms
6-8
Forearms
Standing Calf Raise
6-8
Legs
Seated Calf Raise
6-8
Legs
Cable Toe Raise
6-8
Calves
Day 3
Exercise
Sets
Reps
Muscle Group
6-8
Shoulders
Seated Dumbbell Shoulder Press
6-8
Shoulders
Smith Machine Upright Row
6-8
Shoulders
Dumbbell Lateral Raise
6-8
Shoulders
Face Pull
6-8
Shoulders
Barbell Shrug
6-8
Traps
Behind-The-Back Barbell Shrug
6-8
Traps
6-8
Traps
6-8
Shoulders
Page 7 of 8
5/4/14, 3:35 PM
6-8
Shoulders
6-8
Abs
Machine Crunch
6-8
Abs
Plank
to failure
Abs
Day 4
Exercise
Sets
Reps
Muscle Group
Squat
6-8
Legs
Front Squat
6-8
Legs
Leg Press
6-8
Legs
Leg Extension
6-8
Legs
Walking Lunge
6-8
Legs
Romanian Deadlift
6-8
Legs
Lying Leg Curl
6-8
Legs
Seated Calf Raise
6-8
Legs
6-8
Calves
Cable Toe Raise
6-8
Calves
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Workouts : Jim Stoppani, PhD

Jim Stoppani, PhD jimstoppani.com

Down And Up Mass Program (weeks 5-7)

Reverse-Grip Bench Press

Incline Dumbbell Press

Cable Crossover (High Pulley)

Close-Grip Bench Press