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Down and up Mass Program (Weeks 1-4)

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Down and up Mass Program (Weeks 1-4) 1/13/14 Workouts : Jim Stoppani, PhD Jim Stoppani, PhD jimstoppani.com Down And Up Mass Program (weeks 1-4) Add To Calendar 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 Contact Terms and Conditions www.jimstoppani.com/home/workouts/default-workouts/279 9/10 1/13/14 Workouts : Jim Stoppani, PhD Privacy Policy iPhone App Android App www.jimstoppani.com/home/workouts/default-workouts/279 10/10.
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