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JIm Stoppani PhD, is the most recognized Fitness Authority on Training and Nutrition in our industry. He has training more celebritites, professional athletes and offered advice to millions for the past 15 years.
Jim holds a doctorate in exercise physiology with a minor in biochemistry from the University of Connecticut. Soon after 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. This is the time when Jim started to investigate the effects of diet and exercise on gene regulation in muscle tissue. Following his research, he was given the “Gatorade Beginning Investigator in Exercise Science” Award in 2002 by the American Physiological Society.
For More on Jim Check out his website

HERE

Day 1
Exercise	Sets	Reps	Muscle Group
Barbell Incline Bench Press On Bench	3	10	Chest
SUPER-SET	0	0	TIPS
Laying On Incline Bench Dumbbell Flys Both Arms	3	12	Chest
SUPER-SET	0	0	TIPS
Dumbbell Bench Press On Bench Both Arms	3	10	Chest
SHOWTIME HIIT Training	1	7	Cardio
Standing Barbell Military Press	3	10	Shoulders
SUPER-SET	0	0	TIPS
Standing Dumbbell Rear Delt Raise Both Arms	3	10	Shoulders
Standing Dumbbell Side Raise Both Arms	3	15	Shoulders
SUPER-SET	0	0	TIPS
Standing Dumbbell Upright Row Both Arms	3	10	Shoulders
SHOWTIME HIIT Training	1	7	Cardio
Standing Cable Triceps Extension Both Arms	2	10	Arms
SUPER-SET	0	0	TIPS
Standing Both Legs Over Head Tricep Extension Both Arms	2	15	Arms
Laying On Bench Bar Triceps Extension Both Arms	2	15	Arms
Close Grip Pushups Feet On Ball	2	10	Chest
SHOWTIME HIIT Training	1	7	Cardio
Day 2
Exercise	Sets	Reps	Muscle Group
Barbell Squat	3	10	Legs
SUPER-SET	0	0	TIPS
Dumbbell Front Lunge	3	15	Legs
Seated Machine Leg Extension Both Legs	3	15	Legs
SUPER-SET	0	0	TIPS
Machine Leg Press Both Legs	3	10	Legs
Prone Machine Leg Curl Both Legs	3	10	Legs
SUPER-SET	0	0	TIPS
Barbell Straight Legged Deadlift	3	10	Legs
SHOWTIME HIIT Training	1	7	Cardio
Standing Calf Raise	2	12	Legs
SUPER-SET	0	0	TIPS
Seated Calf Raise	2	15	Legs
SHOWTIME HIIT Training	1	7	Cardio
Leg Lifts on Ground	2	15	Abs
SUPER-SET	0	0	TIPS
Laying on Ball Abdominal Crunches Hands by Head	2	30	Abs
SHOWTIME HIIT Training	1	7	Cardio
Day 3
Exercise	Sets	Reps	Muscle Group
Standing Barbell Upright Row	3	10	Shoulders
SUPER-SET	0	0	TIPS
Standing Cable Machine Close Grip High Rows Both Arms	3	10	Back
Standing Overhead Cable Pulldowns Both Arms	3	12	Back
SUPER-SET	0	0	TIPS
Seated On Bench Bar Lat Pulldowns Both Arms	3	10	Back
SHOWTIME HIIT Training	1	7	Cardio
Standing Barbell Shrugs	2	10	Shoulders
SUPER-SET	0	0	TIPS
Standing Dumbbell Shrugs	2	15	Shoulders
SHOWTIME HIIT Training	1	7	Cardio
Standing Bicep Curl Barbell Both Arms	2	10	Arms
SUPER-SET	0	0	TIPS
Standing Both Legs Preacher Curls One Arm	2	15	Arms
Standing High Bicep Curls Both Arms	2	15	Arms
SUPER-SET	0	0	TIPS
Standing Bicep Curl Dumbbell Alternating Arms	2	10	Arms
SUPER-SET	0	0	TIPS
Barbell Wrist Curl	2	12	Arms
SHOWTIME HIIT Training	1	7	Cardio
Day 4
Exercise	Sets	Reps	Muscle Group
Barbell Incline Bench Press On Bench	3	10	Chest
SUPER-SET	0	0	TIPS
Laying On Incline Bench Dumbbell Flys Both Arms	3	12	Chest
SUPER-SET	0	0	TIPS
Dumbbell Bench Press On Bench Both Arms	3	10	Chest
SHOWTIME HIIT Training	1	10	Cardio
Standing Barbell Military Press	3	10	Shoulders
SUPER-SET	0	0	TIPS
Standing Dumbbell Rear Delt Raise Both Arms	3	12	Shoulders
Standing Dumbbell Side Raise Both Arms	3	12	Shoulders
SUPER-SET	0	0	TIPS
Standing Dumbbell Upright Row Both Arms	3	12	Shoulders
SHOWTIME HIIT Training	1	10	Cardio
Standing Cable Triceps Extension Both Arms	2	10	Arms
SUPER-SET	0	0	TIPS
Standing Both Legs Over Head Tricep Extension Both Arms	2	15	Arms
SUPER-SET	0	0	TIPS
Close Grip Push Ups	2	10	Chest
SHOWTIME HIIT Training	1	10	Cardio
Day 5
Exercise	Sets	Reps	Muscle Group
Barbell Squat	3	10	Legs
SUPER-SET	0	0	TIPS
Dumbbell Front Lunge	3	12	Legs
Seated Machine Leg Extension Both Legs	3	12	Legs
SUPER-SET	0	0	TIPS
Machine Leg Press Both Legs	3	10	Legs
Prone Machine Leg Curl Both Legs	3	15	Legs
SUPER-SET	0	0	TIPS
Barbell Deadlift	3	10	Legs
SHOWTIME HIIT Training	1	7	Cardio
Standing Calf Raise	2	12	Legs
SUPER-SET	0	0	TIPS
Seated Calf Raise	2	15	Legs
SHOWTIME HIIT Training	1	7	Cardio
Leg Lifts on Ground	2	30	Abs
SUPER-SET	0	0	TIPS
Laying on Ball Abdominal Crunches Hands by Head	2	30	Abs
SHOWTIME HIIT Training	1	7	Cardio
Day 6
Exercise	Sets	Reps	Muscle Group
Standing Barbell Upright Row	3	10	Shoulders
SUPER-SET	0	0	TIPS
Standing Cable Machine Close Grip High Rows Both Arms	3	12	Back
Standing Overhead Cable Pulldowns Both Arms	3	15	Back
SUPER-SET	0	0	TIPS
Seated On Bench Bar Lat Pulldowns Both Arms	3	10	Back
SHOWTIME HIIT Training	1	7	Cardio
Standing Barbell Shrugs	2	10	Shoulders
SUPER-SET	0	0	TIPS
Standing Dumbbell Shrugs	2	15	Shoulders
SHOWTIME HIIT Training	1	7	Cardio
Standing Bicep Curl Barbell Both Arms	2	10	Arms
SUPER-SET	0	0	TIPS
Standing Both Legs Preacher Curls One Arm	2	15	Arms
Standing High Bicep Curls Both Arms	2	10	Arms
SUPER-SET	0	0	TIPS
Standing Bicep Curl Dumbbell Alternating Arms	2	10	Arms
Barbell Wrist Curl	2	12	Arms
SHOWTIME HIIT Training	1	7	Cardio

Day 1
Exercise	Sets	Reps	Muscle Group
Barbell Incline Bench Press On Bench	4	8	Chest
SUPER-SET	0	0	TIPS
Laying On Incline Bench Dumbbell Flys Both Arms	4	15	Chest
SUPER-SET	0	0	TIPS
Standing High Cable Flys Both Arms	4	20	Chest
SUPER-SET	0	0	TIPS
Dumbbell Bench Press On Bench Both Arms	4	8	Chest
SHOWTIME HIIT Training	1	7	Cardio
Standing Barbell Military Press	4	8	Shoulders
SUPER-SET	0	0	TIPS
Standing Dumbbell Rear Delt Raise Both Arms	4	15	Shoulders
Standing Dumbbell Side Raise Both Arms	4	15	Shoulders
SUPER-SET	0	0	TIPS
Standing Dumbbell Upright Row Both Arms	4	8	Shoulders
SHOWTIME HIIT Training	1	7	Cardio
Standing Cable Triceps Extension Both Arms	3	8	Arms
SUPER-SET	0	0	TIPS
Laying On Bench Dumbbell Tricep Extension Both Arms	3	20	Arms
Close Grip Pushups Feet On Ball	3	8	Chest
SHOWTIME HIIT Training	1	7	Cardio
Day 2
Exercise	Sets	Reps	Muscle Group
Barbell Squat	4	8	Legs
SUPER-SET	0	0	TIPS
Dumbbell Front Lunge	4	15	Legs
Seated Machine Leg Extension Both Legs	4	15	Legs
SUPER-SET	0	0	TIPS
Machine Leg Press Both Legs	4	15	Legs
Prone Machine Leg Curl Both Legs	4	20	Legs
SUPER-SET	0	0	TIPS
Barbell Straight Legged Deadlift	4	8	Legs
SHOWTIME HIIT Training	1	10	Cardio
Standing Calf Raise	3	20	Legs
V-Ups With No Equipment	3	30	Abs
SUPER-SET	0	0	TIPS
SHOWTIME HIIT Training	1	10	Cardio
Bent Over Cable Crunch	3	12	Abs
SHOWTIME HIIT Training	1	10	Cardio
Day 3
Exercise	Sets	Reps	Muscle Group
Barbell Bent Over Wide Grip Rows Both Arms	4	8	Back
SUPER-SET	0	0	TIPS
Standing Cable Machine Close Grip High Rows Both Arms	4	15	Back
Standing Overhead Cable Pulldowns Both Arms	3	20	Back
SUPER-SET	0	0	TIPS
Seated On Bench Bar Lat Pulldowns Both Arms	3	8	Back
SHOWTIME HIIT Training	1	10	Cardio
Standing Barbell Shrugs	3	8	Shoulders
SUPER-SET	0	0	TIPS
Standing Dumbbell Shrugs	3	20	Shoulders
Standing Bicep Curl Barbell Both Arms	3	8	Arms
SUPER-SET	0	0	TIPS
Standing Both Legs Preacher Curls One Arm	2	20	Arms
Standing High Bicep Curls Both Arms	3	20	Arms
SUPER-SET	0	0	TIPS
Standing Bicep Curl Dumbbell Alternating Arms	2	8	Arms
SHOWTIME HIIT Training	1	10	Cardio
Barbell Wrist Curl	2	15	Arms
SHOWTIME HIIT Training	1	10	Cardio
Day 4
Exercise	Sets	Reps	Muscle Group
Barbell Incline Bench Press On Bench	4	8	Chest
SUPER-SET	0	0	TIPS
Laying On Incline Bench Dumbbell Flys Both Arms	4	20	Chest
Standing High Cable Flys Both Arms	4	20	Chest
SUPER-SET	0	0	TIPS
Dumbbell Bench Press On Bench Both Arms	4	8	Chest
SHOWTIME HIIT Training	1	10	Cardio
Standing Barbell Military Press	4	8	Shoulders
SUPER-SET	0	0	TIPS
Standing Dumbbell Rear Delt Raise Both Arms	4	15	Shoulders
Standing Dumbbell Side Raise Both Arms	4	15	Shoulders
SUPER-SET	0	0	TIPS
SHOWTIME HIIT Training	1	10	Cardio
Standing Dumbbell Upright Row Both Arms	4	8	Shoulders
Standing Cable Triceps Extension Both Arms	3	8	Arms
SUPER-SET	0	0	TIPS
Standing Both Legs Over Head Tricep Extension Both Arms	3	15	Arms
Close Grip Push Ups	3	8	Chest
SHOWTIME HIIT Training	1	10	Cardio
Day 5
Exercise	Sets	Reps	Muscle Group
Barbell Squat	4	8	Legs
SUPER-SET	0	0	TIPS
Dumbbell Front Lunge	4	15	Legs
Seated Machine Leg Extension Both Legs	4	15	Legs
SUPER-SET	0	0	TIPS
Machine Leg Press Both Legs	4	8	Legs
Prone Machine Leg Curl Both Legs	4	15	Legs
SUPER-SET	0	0	TIPS
Barbell Straight Legged Deadlift	4	8	Legs
SHOWTIME HIIT Training	1	10	Cardio
Standing Calf Raise	3	20	Legs
SHOWTIME HIIT Training	1	10	Cardio
Leg Lifts on Ground	3	30	Abs
SUPER-SET	0	0	TIPS
Bent Over Cable Crunch	3	12	Abs
SHOWTIME HIIT Training	1	10	Cardio
Day 6
Exercise	Sets	Reps	Muscle Group
Barbell Bent Over Wide Grip Rows Both Arms	4	8	Back
SUPER-SET	0	0	TIPS
Standing Cable Machine Close Grip High Rows Both Arms	4	8	Back
Standing Overhead Cable Pulldowns Both Arms	3	15	Back
SUPER-SET	0	0	TIPS
Seated On Bench Bar Lat Pulldowns Both Arms	3	8	Back
SHOWTIME HIIT Training	1	10	Cardio
Standing Barbell Shrugs	3	8	Shoulders
SUPER-SET	0	0	TIPS
Standing Dumbbell Shrugs	3	8	Shoulders
SHOWTIME HIIT Training	1	10	Cardio
Standing Bicep Curl Barbell Both Arms	3	8	Arms
SUPER-SET	0	0	TIPS
Standing Both Legs Preacher Curls One Arm	2	20	Arms
Standing High Bicep Curls Both Arms	3	20	Arms
SUPER-SET	0	0	TIPS
Standing Bicep Curl Dumbbell Alternating Arms	2	8	Arms
SUPER-SET	0	0	TIPS
Barbell Wrist Curl	2	15	Arms
SHOWTIME HIIT Training	1	10	Cardio