Focused in on the target muscles with an isolation exercise first, three sets: 20, 10, 8, adding weight on each). Then I followed with one fairly heavy set of a big midrange move.
Quads: Leg extensions (3×20,10,7); Machine leg presses (1×12)
Hamstrings: Seated leg curls (3×20,9,6); Flat-back hypers (1×12)
Calves: Machine leg press calf raises (3×22,12,9); Seated calf raises (1×15)
Chest: Machine flyes (3×20,10,7); Machine bench presses (1×12)
Midback: Bent-arm bent-over laterals (2×20,10); Cable rows (1×10); Cable shrugs (2×22,12); Cable upright rows (1×12)
Lats: Stiff-arm pulldowns (2×19,10); Pulldowns (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.
MMX Modified Pre-Ex Friday Summary
Really like three progressively heavy isolation sets to pre-fatigued the target muscle. I only did one midrange set after, but I really felt it, thanks to the pre-exhaustion. Mondays I start with a big midrange move, so this is good change to gain.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book