I added some extra rest/pause to every exercise–and went for stretch and contracted moves for most muscles, except shoulders, which I added a midrange, as you can see…
Delts: One-arm cable laterals (2×20,8 R/P 5); DB presses (1×12 R/P 8); Seated laterals (1×10 R/P 6)
Triceps: Incline extensions (2×23,10 R/P 6 R/P 4); Rope pushdowns (1×10 R/P 6 R/P 4)
Biceps: Incline curls (2×20,7 R/P 4 R/P 3); Concentration curls (1×10 R/P 6 R/P 4)
Forearms: DB wrist curls (2×24,9 R/P 5); Incline hammer curls (1×9 R/P 5); Rockers (1×17)
Abs: Machine crunches (2×20,9 R/P 7 R/P 5)
Triceps: Incline extensions (2×23,10 R/P 6 R/P 4); Rope pushdowns (1×10 R/P 6 R/P 4)
Biceps: Incline curls (2×20,7 R/P 4 R/P 3); Concentration curls (1×10 R/P 6 R/P 4)
Forearms: DB wrist curls (2×24,9 R/P 5); Incline hammer curls (1×9 R/P 5); Rockers (1×17)
Abs: Machine crunches (2×20,9 R/P 7 R/P 5)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Extra Rest/Pause Wednesday Summary
The extra Rest/Pause helped boost target-muscle pump, always a bonus. It’s a lot of fast-twitch fiber work in a condensed time frame. If you don’t feel you’ve done enough for a particular muscle, simply rest 10 seconds and continue the set.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.