1/13/14 Workouts : Jim Stoppani, PhD
Jim Stoppani, PhD jimstoppani.com
Down And Up Mass Program (weeks 1-4)
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This is the first four weeks of the Down And Up Mass program. 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 1 and 3 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 2 9-11 Chest
Reverse-Grip Bench Press 2 9-11 Chest
Incline Dumbbell Press 2 9-11 Chest
Dumbbell Flye 2 9-11 Chest
Cable Crossover (High Pulley) 2 9-11 Chest
Close-Grip Bench Press 2 9-11 Triceps
Dumbbell Overhead Triceps Extension Both Arms 2 9-11 Arms
Lying Triceps Extension 2 9-11 Triceps
Triceps Pressdown 2 9-11 Triceps
Dumbbell Triceps Kickback 2 9-11 Triceps
Smith Machine Hip Thrust 2 9-11 Abs
Smith Machine Crunch 2 9-11 Abs
Standing Cable Oblique Push Down 2 9-11 Abs
Day 2 Exercise Sets Reps Muscle Group
Deadlift 2 9-11 Whole Body
Bent-Over Barbell Row 2 9-11 Back
Seated Cable Row (Close) 2 9-11 Back
Wide-Grip Lat Pulldowns 2 9-11 Back
www.jimstoppani.com/home/workouts/default-workouts/279 1/10 1/13/14 Workouts : Jim Stoppani, PhD Reverse-Grip Lat Pulldown 2 9-11 Back
Straight-Arm Pulldown 2 9-11 Back
Barbell Curl 2 9-11 Arms
Incline Dumbbell Curl 2 9-11 Arms
High Cable Curl 2 9-11 Arms
Prone Incline Dumbbell Curl 2 9-11 Arms
Hammer Curl 2 9-11 Arms
Barbell Wrist Curl 2 9-11 Forearms
Barbell Reverse Wrist Curl 2 9-11 Forearms
Standing Calf Raise 2 9-11 Legs
Seated Calf Raise 2 9-11 Legs
Cable Toe Raise 2 9-11 Calves
Day 3 Exercise Sets Reps Muscle Group
Barbell Shoulder Press 2 9-11 Shoulders
Seated Dumbbell Shoulder Press 2 9-11 Shoulders
Smith Machine Upright Row 2 9-11 Shoulders
Dumbbell Lateral Raise 2 9-11 Shoulders
Face Pull 2 9-11 Shoulders
Barbell Shrug 2 9-11 Traps
Behind-The-Back Barbell Shrug 2 9-11 Traps
Straight-Arm Pushdown 2 9-11 Traps
Cable External Rotation 2 9-11 Shoulders
Cable Internal Rotation 2 9-11 Shoulders
Hanging Leg Raise 2 9-11 Abs
Standing Cable Crunch 2 9-11 Abs
Cable Woodchopper 2 9-11 Abs
www.jimstoppani.com/home/workouts/default-workouts/279 2/10 1/13/14 Workouts : Jim Stoppani, PhD Day 4 Exercise Sets Reps Muscle Group
Squat 2 9-11 Legs
Front Squat 2 9-11 Legs
Leg Press 2 9-11 Legs
Leg Extension 2 9-11 Legs
Walking Lunge 2 9-11 Legs
Romanian Deadlift 2 9-11 Legs
Lying Leg Curl 2 9-11 Legs
Seated Calf Raise 2 9-11 Legs
Standing Calf Raise 2 9-11 Legs
Cable Toe Raise 2 9-11 Calves
Week 2 Day 1 Exercise Sets Reps Muscle Group
Cable Crossover (High Pulley) 3 12-15 Chest
Cable Crossover (Low Pulley) 3 12-15 Chest
Incline Dumbbell Flye 3 12-15 Chest
Dumbbell Bench Press 3 12-15 Chest
Bench Press 3 12-15 Chest
Dumbbell Triceps Kickback 3 12-15 Triceps
Triceps Pressdown 2 12-15 Triceps
Lying Cable Triceps Extensions (Bench) 2 12-15 Triceps
Overhead Cable Triceps Extension (low pulley) 2 12-15 Triceps
Close-Grip Bench Press 3 12-15 Triceps
Hanging Leg Raise 3 12-15 Abs
Decline Crunch 3 12-15 Abs
Side Plank Reach Through 2 to failure Abs
www.jimstoppani.com/home/workouts/default-workouts/279 3/10 1/13/14 Workouts : Jim Stoppani, PhD Day 2 Exercise Sets Reps Muscle Group
Deadlift 3 12-15 Whole Body
Straight-Arm Pulldown 3 12-15 Back
Wide-Grip Lat Pulldowns 3 12-15 Back
Standing Lat Pulldown 3 12-15 Back
One-Arm Seated Cable Row 3 12-15 Back
Bent-Over Barbell Row 3 12-15 Back
Prone Incline Dumbbell Curl 3 12-15 Arms
Behind-The-Back Cable Curl 3 12-15 Arms
Preacher Curl (Also can Use EZ bar) 3 12-15 Arms
Barbell Curl 3 12-15 Arms
Rope Cable Hammer Curl 2 12-15 Arms
Barbell Wrist Curl 2 12-15 Forearms
Barbell Reverse Wrist Curl 2 12-15 Forearms
Standing Calf Raise 3 12-15 Legs
Seated Calf Raise 3 12-15 Legs
Cable Toe Raise 2 12-15 Calves
Day 3 Exercise Sets Reps Muscle Group
Lying Cable Rear Delt Flye 3 12-15 Shoulders
Cable Lateral Raise 3 12-15 Shoulders
Cable Front Raise 3 12-15 Shoulders
Standing Dumbbell Shoulder Press Alternating Arms 3 12-15 Shoulders
Barbell Shoulder Press 3 12-15 Shoulders
Dumbbell Shrug 2 12-15 Traps
Barbell Shrug 3 12-15 Traps
Straight-Arm Pushdown 2 12-15 Traps
www.jimstoppani.com/home/workouts/default-workouts/279 4/10 1/13/14 Workouts : Jim Stoppani, PhD Cable Internal Rotation 2 12-15 Shoulders
Cable External Rotation 2 12-15 Shoulders
Cable Crunch 3 12-15 Abs
Dumbbell Side Bend 2 12-15 Abs
Day 4 Exercise Sets Reps Muscle Group
Leg Extension 3 12-15 Legs
One-Leg Leg Press 3 12-15 Legs
Front Squat 3 12-15 Legs
Squat 3 12-15 Legs
Lying Leg Curl 3 12-15 Legs
Walking Lunge 3 12-15 Legs
Romanian Deadlift 3 12-15 Legs
Seated Calf Raise 3 12-15 Legs
Standing Calf Raise 3 12-15 Legs
Cable Toe Raise 2 12-15 Calves
Week 3 Day 1 Exercise Sets Reps Muscle Group
Bench Press 2 6-8 Chest
Reverse-Grip Bench Press 2 6-8 Chest
Incline Dumbbell Press 2 6-8 Chest
Dumbbell Flye 2 6-8 Chest
Cable Crossover (High Pulley) 2 6-8 Chest
Close-Grip Bench Press 2 6-8 Triceps
Dumbbell Overhead Triceps Extension Both Arms 2 6-8 Arms
Lying Triceps Extension 2 6-8 Triceps
Triceps Pressdown 2 6-8 Triceps
www.jimstoppani.com/home/workouts/default-workouts/279 5/10 1/13/14 Workouts : Jim Stoppani, PhD Dumbbell Triceps Kickback 2 6-8 Triceps
Smith Machine Hip Thrust 2 6-8 Abs
Smith Machine Crunch 2 6-8 Abs
Standing Cable Oblique Push Down 2 6-8 Abs
Day 2 Exercise Sets Reps Muscle Group
Deadlift 2 6-8 Whole Body
Bent-Over Barbell Row 2 6-8 Back
Seated Cable Row (Close) 2 6-8 Back
Wide-Grip Lat Pulldowns 2 6-8 Back
Reverse-Grip Lat Pulldown 2 6-8 Back
Straight-Arm Pulldown 2 6-8 Back
Barbell Curl 2 6-8 Arms
Incline Dumbbell Curl 2 6-8 Arms
High Cable Curl 2 6-8 Arms
Prone Incline Dumbbell Curl 2 6-8 Arms
Hammer Curl 2 6-8 Arms
Barbell Wrist Curl 2 6-8 Forearms
Barbell Reverse Wrist Curl 2 6-8 Forearms
Standing Calf Raise 2 6-8 Legs
Seated Calf Raise 2 6-8 Legs
Cable Toe Raise 2 6-8 Calves
Day 3 Exercise Sets Reps Muscle Group
Barbell Shoulder Press 2 6-8 Shoulders
Seated Dumbbell Shoulder Press 2 6-8 Shoulders
Smith Machine Upright Row 2 6-8 Shoulders
Dumbbell Lateral Raise 2 6-8 Shoulders www.jimstoppani.com/home/workouts/default-workouts/279 6/10 1/13/14 Workouts : Jim Stoppani, PhD
Face Pull 2 6-8 Shoulders
Barbell Shrug 2 6-8 Traps
Behind-The-Back Barbell Shrug 2 6-8 Traps
Straight-Arm Pushdown 2 6-8 Traps
Cable External Rotation 2 6-8 Shoulders
Cable Internal Rotation 2 6-8 Shoulders
Smith Machine Hip Thrust 2 6-8 Abs
Machine Crunch 2 6-8 Abs
Plank 2 to failure Abs
Day 4 Exercise Sets Reps Muscle Group
Squat 2 6-8 Legs
Front Squat 2 6-8 Legs
Leg Press 2 6-8 Legs
Leg Extension 2 6-8 Legs
Walking Lunge 2 6-8 Legs
Romanian Deadlift 2 6-8 Legs
Lying Leg Curl 2 6-8 Legs
Seated Calf Raise 2 6-8 Legs
Leg Press Calf Raise 2 6-8 Calves
Cable Toe Raise 2 6-8 Calves
Week 4 Day 1 Exercise Sets Reps Muscle Group
Cable Crossover (High Pulley) 3 16-20 Chest
Cable Crossover (Low Pulley) 3 16-20 Chest
Incline Dumbbell Flye 3 16-20 Chest
Dumbbell Bench Press 3 16-20 Chest
www.jimstoppani.com/home/workouts/default-workouts/279 7/10 1/13/14 Workouts : Jim Stoppani, PhD Bench Press 3 16-20 Chest
Dumbbell Triceps Kickback 3 16-20 Triceps
Triceps Pressdown 2 16-20 Triceps
Lying Cable Triceps Extensions (Bench) 3 16-20 Triceps
Overhead Cable Triceps Extension (low pulley) 2 16-20 Triceps
Close-Grip Bench Press 3 16-20 Triceps
Hip Thrust 3 16-20 Abs
Crunch 3 16-20 Abs
Day 2 Exercise Sets Reps Muscle Group
Deadlift 3 16-20 Whole Body
Straight-Arm Pulldown 3 16-20 Back
Wide-Grip Lat Pulldowns 3 16-20 Back
Standing Lat Pulldown 3 16-20 Back
One-Arm Seated Cable Row 3 16-20 Back
Bent-Over Barbell Row 3 16-20 Back
Prone Incline Dumbbell Curl 3 16-20 Arms
Behind-The-Back Cable Curl 3 16-20 Arms
Preacher Curl (Also can Use EZ bar) 3 16-20 Arms
Barbell Curl 3 16-20 Arms
Rope Cable Hammer Curl 2 16-20 Arms
Barbell Wrist Curl 2 16-20 Forearms
Barbell Reverse Wrist Curl 2 16-20 Forearms
Standing Calf Raise 3 16-20 Legs
Seated Calf Raise 3 16-20 Legs
Cable Toe Raise 2 16-20 Calves
Day 3 Exercise Sets Reps Muscle Group www.jimstoppani.com/home/workouts/default-workouts/279 8/10 1/13/14 Workouts : Jim Stoppani, PhD Lying Cable Rear Delt Raise 3 16-20 Shoulders
Cable Lateral Raise 3 16-20 Shoulders
Cable Front Raise 3 16-20 Shoulders
Standing Dumbbell Shoulder Press Alternating Arms 3 16-20 Shoulders
Barbell Shoulder Press 3 16-20 Shoulders
Dumbbell Shrug 2 16-20 Traps
Barbell Shrug 3 16-20 Traps
Straight-Arm Pushdown 2 16-20 Traps
Cable Internal Rotation 2 16-20 Shoulders
Cable External Rotation 2 16-20 Shoulders
Hip Thrust 3 16-20 Abs
Cable Crunch 3 16-20 Abs
Oblique Crunch 2 16-20 Abs
Day 4 Exercise Sets Reps Muscle Group
Leg Extension 3 16-20 Legs
One-Leg Leg Press 3 16-20 Legs
Front Squat 3 16-20 Legs
Squat 3 16-20 Legs
Lying Leg Curl 3 16-20 Legs
Walking Lunge 3 16-20 Legs
Romanian Deadlift 3 16-20 Legs
Seated Calf Raise 3 16-20 Legs
Standing Calf Raise 3 16-20 Legs
Cable Toe Raise 2 16-20 Calves
Jim Stoppani, PhD jimstoppani.com
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