Feeling a bit off today, so I decided to go all isolation moves with rest/pause...
Quads: Leg extensions (2×20,10 R/P 6)
Hamstrings/Glutes: Seated leg curls (2×20,9 R/P 5); Flat-back hypers (2×19,10 R/P 6)
Calves: Machine leg press calf raises (2×22,10 R/P 7)
Chest: Machine flyes (2×20,10 R/P 5)
Back: Bent-arm bent-over laterals (2×20,10 R/P 6); Stiff-arm pulldowns (2×18,10 R/P 6); Lateral shrugs (2×22,12 R/P 8)
Tri’s/Bi’s/Brachialis: DB pullovers (2×14,10); Hammer curls (2×10,8)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Isolation Friday Summary
Doing all isolation exercises today was a good choice. I was able to fully concentrate on each target muscle without having to do a big exercise after. I do those on Monday, so not a big deal. I recommend this iso workout whenever a trainee is not feeling great.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book