I did a repeat of last Friday–with a few exercise variations (gym was a bit crowded, so I had to improvise). I pre-fatigued each target muscle with an isolation exercise (20,10) and followed with a rest/pause set of a big midrange move. Here’s how it went…
Quads: Leg extensions (2×20,10); Machine leg presses (1×12 R/P 8)
Hamstrings: Seated leg curls (2×20,9); Flat-back hypers (1×9 R/P 5)
Calves: Machine leg press calf raises (3×22,12,9); Seated calf raises (1x12 R/P 8)
Chest: Machine flyes (2×20,10); Machine bench presses (1×10 R/P 6)
Midback: Bent-arm bent-over laterals (2×20,10); Machine rows (1×9 R/P 6)
Lats: Stiff-arm pulldowns (1×19); Pulldowns (1×10 R/P 6)
Traps/Delts: DB shrugs (1×22); DB upright rows (1×10 R/P 6)
Lats/Tri’s/Brachialis/Bis: DB pullovers (1×12) ss Hammer curls (1×10)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Rest/Pause Friday Summary
I usually do a squat move today for my quad midrange, but too many people in the gym. The leg press was all that was open. Even with all the distractions, still a great workout. Rest/Pause is one of my favorite intensity tactics.
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