I think it’s been about two months since I made the trek to my commercial gym. My home workouts were going fine–but I could feel it was time. I went mid-morning when I thought it would be less crowded, and I was right. Great workout–motivated so more volume was in order with new exercises…
Delts: One-arm cable laterals (3×22,12,8); Seated Arnold presses (2×12,9)
Triceps: Cable pushouts (3×22,12,9); Rope pushdowns (2×10,8)
Biceps: Incline curls (3×20,10,7); Concentration curls (2×12,9)
Forearms: DB wrist curls (2×22,12); Rockers (2×15,12)
Abs: Full-range machine crunches (3×20,12,9)
Triceps: Cable pushouts (3×22,12,9); Rope pushdowns (2×10,8)
Biceps: Incline curls (3×20,10,7); Concentration curls (2×12,9)
Forearms: DB wrist curls (2×22,12); Rockers (2×15,12)
Abs: Full-range machine crunches (3×20,12,9)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Back-to-the-Gym Wednesday Summary
For the three sets on the first exercise I added weight to each. Rests were 30 seconds between 1 and 2; one minute between 2 and 3. For the second exercise it was two sets with the same weight, about one minute between sets. Killer workout. I’m looking forward to Friday to keep it rolling.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.