Hit the gym today with an idea, hence the 3-2-1 in the title. I did stretch move first, 3 sets: 20, 9, 7. Then I did the midrange exercise for one set with two rest/pause sets added. I ended with the contracted-position move for one set with one rest/pause set added. Here’s how it looked–3, 2, 1 blastoff…
Delts: One-arm cable laterals (3×20,10,7); Machine presses (1×12 R/P 7 R/P 4); Laterals (1×10 R/P 7)
Triceps: Cable pushouts (3×22,11,8); Lying DB extensions (1×9 R/P 5 R/P 3); Pushdowns (1×11 R/P 6)
Biceps: Incline curls (3×19,8,5); DB curls (1×10 R/P 6 R/P 4); Concentrationcurls (1×10 R/P 5)
Forearms: DB wrist curls (3×22,10,7); Incline hammer curls (1×10 R/P 6 R/P 4); Rockers (1×15 R/P 10)
Abs: Full-range bench crunches (3×20,9,6)
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 3-2-1 Wednesday Summary
My 3-2-1 idea worked exceptionally well with full Positions of Flexion for each muscle. It might be a bit much for leg/chest/back day, but I may try it on one or two of those muscle groups. Then again, when Friday rolls around, I’m usually not in the mood for revisiting my breakfast at the gym.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.