MMX Pyramid
We all have stubborn muscle groups. One of my toughest is chest–so today, instead of just a stretch move, I used Flyes as the first move in a Pre-Ex superset–at least on sets 2 and 3–doing incline presses immediately after each of those second two sets. Here’s how it went today…
Quads: Leg extensions (3×22,11,9 + X Reps)
Hams: DB semi-stiff-legged deadlifs (3×22,12,8 + StatX)
Calves: Leg press calf raises (3×22,12,9 + StatX)
Chest: Low-incline flyes (1×20), Low-incline flyes (2×10,7) ss Low incline presses (2x8,6 + StatX)
Midback: Cable upright rows (3×20,11,8 + X Reps)
Lats: Stiff-arm pulldowns (3×24,12,8)
Delts: Seated DB presses (3×20,9,7 + X Reps)
Triceps: Pushdowns (3×22,12,8 + StatX)
Biceps: Close-grip machine preacher curls (3×22,10,7)
Forearms: DB reverse wrist curls (2×22,10) ss DB wrist curls (2×17,10)
Abs: Crunches (2×25,17 + StatX)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Hams: DB semi-stiff-legged deadlifs (3×22,12,8 + StatX)
Calves: Leg press calf raises (3×22,12,9 + StatX)
Chest: Low-incline flyes (1×20), Low-incline flyes (2×10,7) ss Low incline presses (2x8,6 + StatX)
Midback: Cable upright rows (3×20,11,8 + X Reps)
Lats: Stiff-arm pulldowns (3×24,12,8)
Delts: Seated DB presses (3×20,9,7 + X Reps)
Triceps: Pushdowns (3×22,12,8 + StatX)
Biceps: Close-grip machine preacher curls (3×22,10,7)
Forearms: DB reverse wrist curls (2×22,10) ss DB wrist curls (2×17,10)
Abs: Crunches (2×25,17 + StatX)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Summary: Other than the superset, most other exercises stayed the same as last Friday. I did use DB semi-stiff-legged deadlifts instead of Flat-back hyperextensions and Close-grip machine preacher curls instead of Concentration curls–but excellent substitutions.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.