I needed a quick one today, so I went back to a Pre-Ex attack–similar to last Friday. I used a high-rep isolation (contracted) move for an MMX effect followed by a compound exercise (midrange)…
Quads: Leg extensions (1×20), Machine leg presses (1×12)
Hamstrings/Glutes: Seated leg curls (1×20), Flat-back hypers (1×10)
Calves: Leg press calf raises (1×20,10)
Chest: Machine flyes (1×20), Machine bench presses (1×10)
Back: Bent-arm bent-over laterals (1×20), DB pullovers (1×17); Machine chins (1×10); Lateral/shrugs (1×20), DB upright rows (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.
Pre-Ex Friday Summary
Once again, I did not rest going from the isolation move to the compound; however, there is some rest as I had to walk to the other piece of equipment, which took 10 to 20 seconds. I changed some exercises from last Friday as well–and did not include arms. Guns are still locked and loaded from Wednesday.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book