Down&Up Week3 Stoppani

1/13/14
Workouts : Jim Stoppani, PhD
Jim Stoppani, PhD jimstoppani.com
Down And Up Mass Program (weeks 8-10)

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

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1/13/14

Workouts : Jim Stoppani, PhD

Jim Stoppani, PhD jimstoppani.com

Down And Up Mass Program (weeks 8-10)

Cable Crossover (High Pulley)

Cable Crossover (Low Pulley)

Incline Dumbbell Flye

Dumbbell Bench Press

Dumbbell Triceps Kickback

Lying Cable Triceps Extensions (Bench)

Overhead Cable Triceps Extension (low pulley)

Close-Grip Bench Press

Side Plank Reach Through

Wide-Grip Lat Pulldowns

Standing Lat Pulldown

One-Arm Seated Cable Row

Workouts : Jim Stoppani, PhD

Bent-Over Barbell Row

Prone Incline Dumbbell Curl

Behind-The-Back Cable Curl

Preacher Curl (Also can Use EZ bar)

Rope Cable Hammer Curl

Barbell Wrist Curl

Barbell Reverse Wrist Curl

Standing Calf Raise

Seated Calf Raise

Cable Toe Raise

One-Arm Cable Rear Delt Flye

Cable Lateral Raise

Cable Front Raise

Standing Dumbbell Shoulder Press Alternating Arms

Barbell Shoulder Press

Cable Internal Rotation

Cable External Rotation

Workouts : Jim Stoppani, PhD

One-Leg Leg Press

Lying Leg Curl

Seated Calf Raise

Leg Press Calf Raise

Cable Toe Raise

Reverse-Grip Bench Press

Incline Dumbbell Press

Cable Crossover (High Pulley)

Close-Grip Bench Press

Dumbbell Overhead Triceps Extension Both Arms

Lying Triceps Extension

Dumbbell Triceps Kickback

Smith Machine Hip Thrust

Smith Machine Crunch

Standing Cable Oblique Push Down

Workouts : Jim Stoppani, PhD

Bent-Over Barbell Row

Seated Cable Row (Close)

Wide-Grip Lat Pulldowns

Reverse-Grip Lat Pulldown

Incline Dumbbell Curl

High Cable Curl

Prone Incline Dumbbell Curl

Barbell Wrist Curl

Barbell Reverse Wrist Curl

Standing Calf Raise

Seated Calf Raise

Cable Toe Raise