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Thread: 12-Week Shortcut To Size

  1. #1
    Senior Member Zorachus's Avatar
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    12-Week Shortcut To Size

    I am going back to this 3 month routine, I had very good success on this back in the Winter;

    http://www.bodybuilding.com/fun/shortcut-to-size.html

    My base of compound max;

    Bench press = 200lbs
    Deadlift = 300lbs
    Squat = 320lbs
    OH press = 140lbs

    Week 1 = 50%
    Week 2 = 60%
    Week 3 = 70%
    Week 4 = 80%
    Last edited by Zorachus; 08-21-2014 at 05:59 AM.

  2. #2
    Senior Member Zorachus's Avatar
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    Upper Body A
    Monday - 08-18-14
    Phase 1
    Week 1, Day 1

    Each rep = slow and controlled, 4 seconds down, pause 1 second, fast move up

    - Bench Press 50% of 1Rep Max = 200lbs
    4 sets of 12-15 reps.
    90lbs x 15
    90lbs x 14
    90lbs x 13
    90lbs x 12 + 15 second rest pause to failure + ( did 8 )
    2-3 minutes rest between sets.

    - Incline Dumbbell Press - Reverse Grip
    3 sets of 12 -15 reps.
    30lbs x 15
    30lbs x 14
    30lbs x 12 + 15 second Rest-pause on final set + ( did 8 )
    2-3 minutes rest between sets.

    - Incline Dumbbell Flyes
    3 sets of 12 - 15 reps.
    15lbs x 15
    15lbs x 14
    15lbs x 12 + 15 second Rest-pause on final set +
    1-2 minutes rest between sets.

    - Triceps Press-Downs
    4 sets of 12 - 15 reps.
    60lbs x 15
    60lbs x 15
    60lbs x 15
    60lbs x 15 + 15 second rest pause on final set
    1 minute rest between sets.

    - Standing Dumbbell Triceps Extension
    3 sets of 12-15 reps
    20lbs x 15
    20lbs x 15
    20lbs x 15 + 15 second rest pause on final set

    - Close-Grip Barbell Bench Press
    3 sets of 12 - 15 reps
    40lbs x 12
    40lbs x 12
    40lbs x 12 + 15 second rest pause on final set

    - Pushups
    3 sets ( Higher reps as weeks go on )
    BW x 8
    BW x 8
    BW x 8
    Last edited by Zorachus; 08-18-2014 at 06:02 AM.

  3. #3
    Senior Member Zorachus's Avatar
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    Lower Body A
    Tuesday - 08-19-14
    Phase 1, Week 1, Day 2

    One-Arm Dumbbell Row
    4 sets of 12-15 reps
    30lbs each arm x 12
    30lbs each arm x 12
    30lbs each arm x 12
    30lbs each arm x 12 + 15 second rest pause to failure + ( did 8 )

    Wide-Grip Pulldown
    3 sets of 12-15 reps
    70lbs x 12
    70lbs x 12
    70lbs x 12 + 15 second rest pause to failure + ( did 8 )

    Standing Pulldown
    3 sets of 12-15 reps
    90lbs x 12
    90lbs x 12
    90lbs x 12 + 15 second rest pause to failure + ( did 8 )

    Barbell Curl
    4 sets of 12-15 reps
    30lbs x 12
    30lbs x 12
    30lbs x 12
    30lbs x 12 + 15 second rest pause to failure + ( did 8 )

    Incline Dumbbell Curl
    3 sets of 12-15 reps
    20lbs x 12
    20lbs x 12
    20lbs x 12 + 15 second rest pause to failure + ( did 8 )

    Crunches
    3 sets of 20-30 reps*
    Rest-pause on final set
    Last edited by Zorachus; 08-19-2014 at 06:01 AM.

  4. #4
    fat submariner
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    Quote Originally Posted by Zorachus View Post

    Bench Press 50% of 1Rep Max = 200lbs
    4 sets of 12-15 reps.
    90lbs x 15
    90lbs x 14
    90lbs x 13
    90lbs x 12 + 15 second rest pause to failure + ( did 8 )
    surely 50% of 200 is 100?

    a lot of work in there... good effort!
    Last edited by macdaknife; 08-20-2014 at 08:59 AM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  5. #5
    Senior Member Zorachus's Avatar
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    Thanks

  6. #6
    Senior Member Zorachus's Avatar
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    Upper Body B
    Thursday - 08-21-14
    Phase 1
    Week 1, Day 4

    - Barbell Shoulder Press = 50% of 1Rep Max = 140lbs
    4 sets of 12-15 reps.
    WARMUP = Bar x 10
    70lbs x 12
    70lbs x 12
    70lbs x 12
    70lbs x 12 + 15 second Rest-pause on final set ( did 6 )
    2-3 minutes rest between sets.

    - Dumbbell Press
    3 sets of 12 -15 reps
    30lbs x 12
    30lbs x 12
    30lbs x 12 + 15 second Rest pause

    - Side Lateral Raise
    3 sets of 12 - 15 reps
    12lbs x 12
    12lbs x 12
    12lbs x 12 + 15 second Rest pause

    - Upright Dumbbell Row
    3 sets of 12-15 reps.
    20lbs x 12
    20lbs x 12
    20lbs x 12 + Rest-pause on final set

    - Dumbbell shrug
    4 sets of 12 - 15 reps
    40lbs each arm x 15
    40lbs x 15
    40lbs x 15
    40lbs x 15 + 15 second Rest pause

    - Seated Calf Raise
    4 sets of 20 -25 reps
    Last edited by Zorachus; 08-21-2014 at 06:11 AM.

  7. #7
    Senior Member Zorachus's Avatar
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    Lower Body B
    Friday - 08-22-14
    Phase 1
    Week 1, Day 5


    - Squats = 50% of 1Rep Max = 320lbs
    4 sets of 12 - 15 reps.
    145lbs x 12
    145lbs x 12
    145lbs x 12
    145lbs x 12 + 15 second Rest pause ( did 6 )
    2-3 minutes rest between sets.

    - Leg Extensions
    3 sets of 12 - 15 reps.
    90lbs x 15
    90lbs x 14
    90lbs x 13

    - Romanian Deadlift
    4 sets of 12 - 15 reps.
    50lbs x 15
    50lbs x 14
    50lbs x 13
    50lbs x 12

    - Lying Leg Curls
    3 sets of 12 - 15 reps
    45lbs x 14
    45lbs x 13
    45lbs x 12

    - Crunches
    3 x sets of 20 - 30 reps.
    1 minute rest between sets.
    Last edited by Zorachus; Today at 08:11 AM.

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