Jim Stoppani's 6 week Shortcut to shred

Cardio acceleration is critical to Shortcut 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 resting between your lifts, you will do cardio between 
every single set. Simply put, you’ll lift one set of a prescribed 
exercise, such as bench press, and then immediately follow it 
with one minute of cardio. 
Cardio effectively replaces your rest periods. Now, I don’t 
mean you have to rack the barbell, run across the gym, and 
jump on a treadmill or stationary bike. Your cardio acceleration 
exercises can be as simple as running in place next to the 
bench. You can also jump rope, perform dumbbell cleans, 
step-ups, or any combination of full-body exercises. Whatever 
you do, the point is to move for an entire minute. 
Between each set, you’ll do one minute of a cardio acceleration 
exercise. If you’re new to fitness and find that one minute is 
too long, you can reduce the time to 30 seconds, or go at a 
slower pace. The goal is to gradually increase the time you 
spend doing high-intensity cardio. You want to keep each 
cardio acceleration minute as intense and demanding as 
possible.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

30-60 second Cardio-based exercise between each set

Bent Over Row (Barbell)

Bent Over Row (Dumbbell)

Seated Row (Cable)

Shrug (Barbell)

Bicep Curl (Barbell)

Preacher Curl (EZ Bar)

Reverse Bicep Curl (EZ Bar)

Wrist Curls

BACK, TRAPS, BICEP

Incline Chest Fly (Dumbbell)

Chest Fly (Dumbbell)

Cable Crossover

Tricep Rope Push Down (Cable)

Overhead Extension (Dumbbell)

Lying Tricep Extension (Barbell)

Abs Crunch (Bodyweight)

Side Crunch (Cable)

CHEST, TRICEPS, ABS

Lateral Raise (Dumbbell)

Front Raise

Lateral Raise (Cable)

Leg Extension

Leg Curl

Seated Calf Raise

Calf Raise (Leg Press)

SHOULDERS, LEGS, CALVES

Lat Pulldown

Underhand Lat Pulldown

Straight Arm Pulldown

Shrug (Dumbbell)

Incline Curl (Dumbbell)

Bicep Curl (Cable)

Reverse Wrist Curl (Dumbbell)

BACK, TRAPS, BICEPS

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Decline Bench Press (Barbell)

Dip (Bodyweight)

Bench Press (Close Grip)

Cable Crunch

Hip Thrust (Barbell)

Seated Military Press (Barbell)

Standing Shoulder Press (Dumbbell)

Upright Row (Barbell)

Squat (Barbell)

Stiff Leg Deadlift

Walking Lunge (Dumbbell)

Standing Calf Raise

SHOULDERS, LEGS, CALVES 

Last set of each exercise to muscle failure. Then, rack the weight and perform cardio 15-20 sec drop

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