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.
|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|
|Dumbbell Triceps Kickback||3||16-20||Triceps|
|Lying Cable Triceps Extensions (Bench)||2||16-20||Triceps|
|Overhead Cable Triceps Extension (low pulley)||2||16-20||Triceps|
|Close-Grip Bench Press||3||16-20||Triceps|
|Side Plank Reach Through||2||to failure||Abs|
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Jim Stoppani received his doctorate in exercise physiology with a minor in biochemistry from the University of Connecticut. Following graduation, he served as a postdoctoral research fellow in the prestigious John B. Pierce Laboratory and Department of Cellular and Molecular Physiology at Yale University School of Medicine, where he investigated the effects of exercise and diet on gene regulation in muscle tissue. He was awarded the Gatorade Beginning Investigator in Exercise Science Award in 2002 by the American Physiological Society.