Stoppani Program Word

8/10/2019 Stoppani Program Word

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® www.bodybuilding.com/shortcut2shred

WORKOUTPROGRAMCardioacceleration is

critical toShortcut to

Shred. It will fire

up your fat-

burning furnace

like nothing

else. Cardio

acceleration is a

technique that

combines high-intensity cardio

and resistance

training into one

fast-paced

workout.Instead of

assimple

as

running

in place

ne#t to

the

bench.

&ou

canalso

%ump

rope

perform

dumbb

ell

cleans

step-

ups or any

combin

ation of

full-

body

e#ercis

minute is

toolong

youcan

reduc

e the

time

to )*seco

nds

or go

at a

slowe

r

pace.

+he

goalis to

gradually

incre

ase

the

CARDIOACCELERATIONOPTIONS,( Swing

oblet Squat

Squat ump

(o# ump

( Step-up

(( Step-up

Sprints0unning in1lace

edicine(all Slam

umbbell



,nee +uckump

iagonal (ound

+ire 4lip

Skipping 5inplace6

7lliptical

( Clean

Smith achine

Clean

Step-up with,nee 0aise

SHOR

TCUTTOSHRED

WORKOUT 2:

SHOULDERS,LEGS,CALVES(MULTI-JOINT)

EXERCISE

(arbell Shoulder 1ress

:lternating umbbellShoulder 1ress 5Standing6

Smith achine 8ne-:rm

9pright 0ow

Squat

eadlift

'alking 3unge

Standing Calf 0aise

Seated Calf 0aise

WORKO

UT3:BACK,TRAPS,BICEPS(MULTI-

JOINT)

EXERCISE

(arbell (ent 8!er 0ow

umbbell (ent-8!er 0ow

Seated Cable 0ow

(arbell Shrug

(arbell Curl(arbell or 7=-(ar 1reacher Curl

0e!erse-rip (arbell Curl

(arbell 'rist Curl

OULDERS, LEGS,

CALVES

EXERCISE SETS RE

umbbell 3ateral 0aise ) ;2

(arbell 4ront 0aise ) ;2

umbbell (ent-8!er 3ateral 0aise ) ;2

3eg 7#tension ? ;2

3eg Curl ? ;2

Seated Calf 0aise ) ;2onkey or 3eg 1ress Calf 0aise ) ;2

WORKOUT ":BACK,TRAPS,

BICEPS

EXERCISE SETS RE

3at 1ulldown ) ;2

0e!erse-rip 1ulldown ) ;2



Straight-:rm 1ulldown

Smith achine

(ehind-the-(ack Shrug

Incline umbbell Curl

<igh Cable Curl

0ope Cable Curl

umbbell 0e!erse 'rist Curl

PHASE1: '77,2

WORKOUT 1:CHEST,TRICEPS, ABS

(MULTI-JOINT)

EXERCISE

(ench 1ress

Incline umbbell 1ress

ecline Smith achine 1ress

3:BAC

K,TRAPS,BICEPS



EXERCISE SETS REPS

(arbell (ent 8!er 0ow ? @-A

umbbell (ent-8!er 0ow ) @-A

®



Seated Cable 0ow

(arbell Shrug(arbell Curl

(arbell or 7=-(ar 1reacher Curl

0e!erse-rip (arbell Curl

(arbell 'rist Curl

WORKOUT

: CHEST,TRICEPS,ABS(SINGLEJOINT)

EXERCISE

Incline umbbell 4lye

umbbell 4lye

Cable Crosso!er +riceps 1ressdown

8!erhead umbbell 7#tension

Cable 3ying +riceps 7#tension

Crunch

Standing 8blique Cable Crunch

0e!erse-rip 1ulldown

Straight-:rm 1ulldown

Smith achine(ehind-the-(ack Shrug


<igh Cable Curl

0ope Cable Curl


PHA

SE1:'77, )

WORKOUT 1:CHEST,TRICEP

S, ABS(MULTI-JOINT)

EXERCISE

(ench 1ress

Incline umbbell 1ress

ecline Smith achine 1ress

ipsClose-rip (ench 1ress

Cable Crunch

Smith achine <ip +hrust

K, TRAPS,BICEPS

EXERCISE SETS REPS

(arbell (ent 8!er 0ow ? 2->

umbbell (ent-8!er 0ow ) 2->

Seated Cable 0ow ) 2->

(arbell Shrug ? 2->

(arbell Curl ) 2->

(arbell or 7=-(ar 1reacher Curl ) ?->

0e!erse-rip (arbell Curl ) ?->(arbell 'rist Curl ) ?->

WORKOUT :CHEST,TRICEPS, ABS(SINGLEJOINT)

EXERCISE SETS REPS

Incline umbbell 4lye ) 2;-)*



umbbell 4lye

Cable Crosso!er

+riceps 1ressdown8!erhead umbbell 7#tension

Cable 3ying +riceps 7#tension

Crunch

Standing 8blique Cable Crunch

WORKO

UT !:SHOULDERS,LEGS,CALVES

EXERCISE

umbbell 3ateral 0aise

(arbell 4ront 0aiseumbbell (ent-8!er 3ateral 0aise

3eg 7#tension

3eg Curl

Seated Calf 0aise

onkey or 3eg 1ress Calf 0aise

If

you"r

e

feelin

g

really

good

and

want

to

make

theShort

cut to

Shre

d

sessi

ons

e!en

more

intense

start

perfo

rming

a

Bcardi

C#$%&'

#*$#

+% $+-

#.

%$'+:

+ake the

last set

of each

e#ercise

to

muscle

failure.+hen

rack the

weight

and

perform

cardio

accelera

tion by

runningin place

for ;>-2*

seconds.

1ick up

the

weight

by 2*-)*

percent and lift

until you reach

muscle failure

again. &ou are

now done with

the set and

ready to mo!e

to the ne#t

e#ercise.

WORKOUT 1:

CHEST,TRICEPS,ABS (MULTI-JOINT)

EXERCISE SETS REPS

(ench 1ress ?D E-;;

Incline (ench 1ress )D E-;;

ecline umbbell 1ress )D E-;;ips ?D E-;;

Close-rip (ench 1ress ?D E-;;

Smith achine Crunch )D E-;;

<anging 3eg 0aise )D E-;;

D8n the last set



BACK,TRAPS,BICEPS

(MULTI-JOINT)

EXERCISE

(arbell (ent 8!er 0ow

Incline umbbell 0ow

Seated Cable 0ow

(arbell Shrug

(arbell CurlSeated (arbell Curl

0e!erse-rip (arbell or 7=-(ar Curl

(ehind-+he-(ack 'rist Curl

D8n the lastset do acardioaccelerated

rest-pausedropset



®



PHASE 2: '77, >WORKOUT : CHEST, TRICEPS, ABS (SINGLE JOINT)

EXERCISE SETS REPS WORKOUT 1: CHEST, TRICEPS, ABS (MULTI-JOINT)Cable Crosso!er from 3ow 1ulley ?D ;2-;>

EXERCISE SETS RECable Crosso!er )D ;2-;>

(ench 1ress ?D @-Aumbbell 4lye )D ;2-;>

Incline (ench 1ress )D @-A8!erhead Cable +riceps 7#tension )D ;2-;>

ecline umbbell 1ress )D @-A3ying +riceps 7#tension )D ;2-;>

ips ?D @-A0ope +riceps 1ressdown )D ;2-;>

Close-rip (ench 1ress ?D @-ACrosso!er Crunch )D ;2-;>

Smith achine Crunch )D F-ACable 'oodchopper )D ;2-;> <anging 3eg 0aiseG )D F-A

D8n the last set do a cardio accelerated rest-pause dropsetD8n the last set do a cardio accelerated rest-pause d

G9se ankle weights or hold dumbbell between feet if

WORKOUT !: SHOULDERS, LEGS, CALVES

EXERCISE SETS REPSWORKOUT 2: SHOULDERS, LEGS, CALVES (MULTI-JOINT)

umbbell 3ateral 0aise ?D ;2-;>Cable 4ront 0aise )D ;2-;> EXERCISE SETS RE

3ying Cable 0ear elt 4lye )D ;2-;> (arbell Shoulder 1ress ?D @-A

3eg 7#tension ?D ;2-;> umbbell Shoulder 1ress 5Seated6 )D @-A

3eg Curl ?D ;2-;> umbbell 9pright 0ow )D @-A

Seated Calf 0aise )D ;2-;> Squat ?D @-A



umbbell 4lye )D ;@-2*Incline (ench 1ress )D 2->

8!erhead Cable +riceps 7#tension )D ;@-2*ecline umbbell 1ress )D 2->

3ying +riceps 7#tension )D ;@-2* ips ?D 2->0ope +riceps 1ressdown )D ;@-2*

Close-rip (ench 1ress ?D 2->Crosso!er Crunch )D ;@-2*

Smith achine Crunch )D ?->Cable 'oodchopper )D ;@-2*

<anging 3eg 0aiseG )D ?->

D8n the last set do a cardio accelerated rest-pause dropsetD8n the last set do a cardio accelerated rest-pause d

G9se ankle weights or hold dumbbell between feet if n

WORKOUT !: SHOULDERS, LEGS, CALVES

EXERCISE SETS REPSWORKOUT 2: SHOULDERS, LEGS, CALVES (MULTI-JOINT)

umbbell 3ateral 0aise ?D ;@-2*

Cable 4ront 0aise )D ;@-2* EXERCISE SETS RE

3ying Cable 0ear elt 4lye )D ;@-2* (arbell Shoulder 1ress ?D 2->

3eg 7#tension ?D ;@-2* umbbell Shoulder 1ress 5Seated6 )D 2->

3eg Curl ?D ;@-2* umbbell 9pright 0ow )D 2->

Seated Calf 0aise )D ;@-2* Squat ?D 2->onkey or 3eg 1ress Calf 0aise )D ;@-2* eadlift )D 2->

D8n the last set do a cardio accelerated rest-pause dropset3eg 1ress )D 2->

Standing Calf 0aise )D ?->

Seated Calf 0aise )D ?->

WORKOUT " BACK TRAPS BICEPS D8 th l t t d di l t d t d



cardioacceleratedrest-pause

dropset

WORKOUT ": BACK,TRAPS,BICEPS

EXERCISE3at 1ulldown

(ehind-the-$eck 1ulldown

0ope Straight-:rm 1ulldown

umbbell Shrug

7=-(ar Cable Curl


umbbell <ammer Curl


D8n the last setdo a cardioacceleratedrest-pausedropset

NUTRITIONPLANShortcut

to Shred

is built

on three

distinct

nutrition

phases.

7ach

phase

calls for

different

amounts

of

carbohy

dratesand

calories.

&our

protein

and fat

intake

R

$P1h

/

1h

C

1

hI

nI

n

(

y

PP$

/

BREAK/AS

T)*-@*minafterwake-upsupplements

) wholeeggs

) eggwhites

; cupcookedoatmeal

; tbsphoney

;/2large

grapefr uit

LATE-MORNING



>**-2*** mgyohimbe

2 g acetyl-3-carnitine

LUNCH> oH. can tuna

2 slices whole-wheat bread

;

t

b

s

p

l

i

g

h

t

m

a

r

u

it

MID-DA0SNACK) stickslightmoHHarella stringcheese

;mediumapple

; oHmi#ednuts

PRE-WORKOUTSUPPLEMENTS

)* @*

c

o

g

b

e

t

a

-

a

l

a

n

i

n

e



POST-WORKOUT

MEAL'ithin )*minutes afterworkout

; scoop whey

; scoop casein

;

?

s

m

a

l

l

'

on

k

a

1

t

i

#

>

g

(

C

: :

s

;.>-> gcreatine

;.>-2 gbeta-alanine

2 gcarnitine

DINNERA oH topi l i

oi

2

-

N

C#

P$

C#

/#

PP$

/#

C#3

i

on the

one day

of the

week

that you

don"t

train

these

numbers

will be

slightly

lower since

you skip

the pre-

and

post-

workout

meals.

4eel free

to ha!eyour pre-

workout

shake as

an e#tra

snack on



of this program. +he foods a

®

bring the carbsdown withoutaffecting proteinand fat much.

0efer to the

alternati!e foods

list for foods that

you can use toreplace these

sample choices

so the diet

doesn"t become

boring and bereft

of nutrient

di!ersity.

WAKE-UPSUPPLEMENTS2** mg caffeine

>**-;*** mg

g

r

a

p

e

f

r

u

i

t

2

-

)

g

f

i

s

SNACKA oH.reduced-fatreekyogur t

; tsphoney

;/2oHwalnuts 5Fhal!es6

crushed

LATE-MO

CH> oH. cantuna

2 cupsmi#edgreen salad

; tbsp oli!eoil

;

t

b

s

p

!

in

e

g

a

r



moHHarella stringcheese

; oH mi#ed nuts

PR

E-WORKOUT SUPPLEMENTS

)*

caffeine

>**-;***mggreenteae#tract

>**-2***

mgyohimbe

2 gacetyl-3-carnitine

WORKOUTMEAL

o

p

c

a

s

e

i

n

;

.

>

-

>

g

c

r

e

a

t



WORKOUTMEAL

'ithin )*minutes afterworkout

; scoop whey

; scoop casein

;? small 'onka

1i#y Sti# or ;

iant 1i#y Sti# >

g (C::s

;.>-> g creatine

;.>-2 g beta-alanine

2 g carnitine

DINNERA oH top sirloinsteak

; large sweetpotato

; cup choppedbroccoli

2-) g fish oil

2 ) C3:

PHASE I

II

W

EEKS

nd

/#+:*.>

grams perpound

C#$: *.>grams perpoun

d

ropping

calories

and

carbs

again

willcaus

e

your

body

to

ti

&ou will eatmore carbs

and

calories onyour rest

days.

8n your

rest daysthroughout

1hase )

you get to

en%oy ahigh-carb

pig-out day.

Since you

go so low

in carbs si#

days of the

week you

will need

this onehigh-carbday to

pre!entyour

metabolism

f



P$'+&: ;.>

grams of

protein per

pound of

bodyweight

C#$: :t

least 2 grams

of carbs per

pound of

bodyweight

/#+: *.>grams per

pound of

bodyweight

: high-carb pig-

out day does not

mean you"ll eat

piHHa and drink

beer all day. Sure

a couple beers or

a glass of wine

won"t derail your

progress but your

high-carb day

>**

-;*** mg

gr een tea e#tr ac

3-carnitine

BREAK/AST

)*-@*minafterwake

-upsupplements

;scoopwheyprotein 5sipwhilepreppingbreakfast6

)

2-) g fishoil

2-) g C3:

LATE-MORNINGSNACK+urkeySwiss anda!ocado

rolls

LATE-MORNINGSUPPLEMENTS

2** mg

caffeine

>**-;***mg greentea e#tract

>**-2***mg



SUPPLEMENTS

)*-@* minutesbefore workout

2** mg caffeine

>**-;*** mggreen tea e#tract

>**-2*** mgyohimbe


WORKOUTMEALSip throughoutworkout

;

/

2

s

c

o

o

e

y

;

/

2

s

c

o

op

c

a

s

e

i

n

;

.

>

c

r

e

a

t

i

n

e

;.

>

-

2

g

b

e

t

a

-

i

n

e

POST-WORKOUTMEAL'ithin )*minutesafter

workout

; scoopwhey

; scoopcasein

;? small

'onka

1i#y Sti# or

; iant

1i#y Sti# >

g (C::s

;.>-> gcreatine

; > 2 g



DINNE

RA oH topsirloinsteak

; cupchoppedbroccoli

2-) g fishoil

2-) gC3:

NIGHTTIMESNACKA oH low-fat

cottagecheese

2-) g fishoil

2-) gC3:

mggr

eenteae#tract

>**-

2***mgyohimbe

2

gacetyl-3-carni

; scoopwheyprotein

5sipwhilepreppingbreakfast6

> g(C::s

;.>-> gcreatine

;.>-2 gbeta-alanine

2 gcarnitine

) wholeeggs

) egg

whites

) four-inchpancakes

2 tbsp

a6 Stoppani

7= 1iHHa

I4$%&+:

;/? (oboliwhole-wheatpiHHa crust



;

/

?

c

u

p

l

i

g

h

t

m

o

H

H

a

r

e

l

D&$

+&':

1.

Spr ead

sauce on

cr ustan

n

a

n

d

b

a

k

e

f

o

r

a

b

o

u

t

;

>

m

LATE-MORNINGSUPPLEMENTS2** mg caffeine

>**-;*** mggreen teae#tract

>**-2*** mgyohimbe


LUNCH@-inch

Subw

ay

+urke

y and

ham

5doub

le

meat6



; cupchoppedbroccoli

2-) g fishoil

2-) gC3:

NIGHTTIMESNACK; cupreduced-fat reekyogurt

; tbsphoney

;

/

2

o

H

.

d

2

-

)

g

f

i

sh

o

i

l

2-)

gC3 :

TO

SUPPLE

MENTPLAN+he

Shortcu

t to

Shred

supple

ment

schedul

e is

practice

d and

precise.

7!eryth

ing I do

is

researc

hed

tested

in the

intended to help

you achie!e

your best

physique.

WHE0PROTEIN'hey is the king

of muscle-

building proteins.

It"s a fast-

digesting milk

protein that can

help you build

muscle and

increase strength.

'hey protein

enhances

reco!ery boosts

performance andsupports fat loss

by helping you

feel fuller longer.

8ne of the

ma%or benefits of



steady

stream of

amino

acids toyour

muscles.

(ecause

it

releases

slowly

casein is

a great

protein totake

before

bed. It

can help

reduce

muscle

breakdow

n while

you sleepand feed

your

hungry

muscles

o!ernight.

gr o

wt

h.'

hil

e

w

he

y

pr

ot

ein

isric

hin

(C

:

:s

ta

ki

ng

ad

andpro!ide

a quick

sourceof

muscul

ar

energy.

:s a

result

(C::s

can

impro!eyour

workouts and

boostperform

ance.

In fact

onestudy Iperform

ed withthe

'eider

0

them aroundworkouts

gained nearly

twice as muchmuscle mass

on an A-week

training

program than

sub%ects taking

only whey or

atorade

around

workouts.

Specific (C::soffer additionalbenefits suchasJ

L.&: +urns

on muscle

protein

synthesisK

increases

satiety

I'*.&:

Supports fat



fewweeks.

4or bestdeli!ery

put

creatine

in your

pre- and

post-

workout

protein

shakes.+hat"s

when you

get a

big

ge

r

insuli

n

re

sp

on

se

an

d

ins

uli

n

hel

ps dri!e

creatine

into your

muscles.

BETA-ALANINE0esear

ch

suggest

s that

when

trained

lifters add beta-alanine and

creatine to their

supplementregimen they

gain more

muscle and

lose more body

fat than those

taking creatine

alone. (eta-

alanine can

also increasemuscle strength

and enduranceduring

workouts.

®



CA//EINE+his potent

central ner!ous

system stimulant

increases

alertness

mental focus

and your pain

threshold during

workouts. It also

functions as a

powerful fat

burner. Since it"s

a stimulant

caffeine

naturally

increases the

number of

calories your

body burns.Caffeine also

attaches to

receptors on fat

cells to blunt fat

storage and

increase fatty

n

7

0&

o

0

e

CCo

(y

S

U

P

P

L

E

M

E

N

T

T

I

M

I

N

'hey

proteinJ

; scoop

4ish oilJ

2-)

grams

Caffein

eJ 2**

milligra

ms

reen tea

e#tractJ >**-;*** mg

:cetyl 3-

carnitineJ ;.>-2

g &ohimbeJ

>**-2*** mg

C3:J 2-) g

LATE

MORNING5EARL0A/TERNOON

CaffeineJ 2**-)** mg

reen tea

e#tractJ >**-



scoop

Casein

proteinJ

;/2

scoop

IMMEDIATEL0POST-WORKOUT

'hey

protei

nJ ;scoop

Casei

n

protei

nJ ;

scoop

(C::

sJ > g

CreatineJ ;ser!ing

(eta-alanineJ;.>-) g

3-carnitineJ 2 g

A&o

M+

h

c

h

b

r

ea

s

t

t

u

r

ke

y

l

e

g

l

e

a

n

g

r

t

r

i

-

t

i

p

s

t

ea

k

f

l

a

n

k

s

t

e

a

k



n

o

st

r

i

c

h

l

am

b

g

o

a

t

s

a

l

m

o

a

p

s

oc

r

m

u

s

s

e

l

s

o

y

st

e

r

s

l

o

bs

t

e

r

l

e

a

n

d

e

l

i

t

ur

k

e

y

b

r

ea

s

t

l



d

e

li

h

a

m

lean deli roastbeef

DAIR0REPLACEMENTS&ou will eat dairy

at se!eral

meals including

foods like reekyogurt cottage

cheese and

low-fat string

cheese. 4eel to

replace any of

t

s

e

2

o

H

b

e

e

f

%

e

r

k

y

) s

lices

ey or mi#edprotein

; scoop casein

or mi#edprotein

EGGREPLACEMENTSI highly

recommend that

you do not

replace eggs due

to the benefits

that they pro!ide

for muscle growth

and strength.

<owe!er I

understand thatsome people

cannot stand

eggs others are

allergic and

some of you %ust

f



carbs you can

add *.>-; cup

to almost any

meal on theplanJ

a

s

p

a

r

a

g

u

s

g

r

e

e

n

b

e

a

n

b

b

s



/RUIT REPLACEMENTS0eplace any of the fruit with any of theseJ

orange

peach

nectarine

banana

pear :sian

pear

strawberries

blueberries

raspberries

blackberries

cherries

grapes

kiwifruit

OATMEAL REPLACEMENTS0eplace the morning oatmeal with any of these alternati!esJ

whole-grain cold

cereal granola

whole-wheat waffle

7Hekiel bread whole-

wheat bread whole-wheat

7nglish muffin whole-

wheat pita bread whole-

wheat bagel

WHOLE-WHEAT BREAD REPLACEMENTS0eplace whole-wheat bread with any of theseJ

7Hekiel bread rye

bread sourdough

bread

whole-wheat 7nglish

muffin whole-wheat pita

bread whole-wheat bagel

whole-wheat tortilla

SWEET POTATO REPLACEMENTS'hen get to eat a sweet potato in the early stage of the

diet you can replace it with any of theseJ

; cup brown rice

; cup whole-wheat pasta 5small amount of marinara

sauce6 ; cup of beans; cup quinoa

®

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