I added a set to the contracted move. It was a high-rep isolation (contracted) move for an MMX effect followed by heavier set of that same exercise, then one all-out set of a compound (midrange)…
Quads: Leg extensions (2×20,9), Machine leg presses (1×12)
Hamstrings/Glutes: Seated leg curls (2×20,9), Flat-back hypers (1×10)
Calves: Leg press calf raises (2×22,12), Seated calf (1×12)
Chest: Machine flyes (2×19,9), Machine dips (1×9)
Back: Bent-arm bent-over laterals (2×20,10), Pulldowns (1×10); DB shrugs (1×22), Lateral-shrugs (1×12), DB upright rows (1×10)
Tri’s/Bi’s/Brachialis: DB pullovers (1×14), Seated hammer curls (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 Contracted + Midrange Friday Summary
The extra heavy iso set really had me feeling the midrange move that followed much more. Good change to gain–and post-Thanksgiving pain.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book