I went back to a Pre-Ex attack–but with some rest/pause added to the iso move that was up first. One all-out set of midrange worked followed…
Quads: Leg extensions (2×20,8 R/P 5), Machine leg presses (1×10)
Hamstrings/Glutes: Seated leg curls (2×18,7 R/P 4), Flat-back hypers (1×10)
Calves: Leg press calf raises (2×20,10 R/P 7 R/P 5)
Chest: Machine flyes (2×20,9 R/P 5), Machine dips (1×8)
Back: Bent-arm bent-over laterals (2×22,10 R/P 6), Pulldowns (1×10); Lateral/shrugs (2×20,9 R/P 5), DB upright rows (1×10)
Tri‘s/Bi’s/Brachialis: DB pullovers (2×14,9) ss 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.
MMX Iso Friday Summary
Rest/Pause is definitely the technique of the week–actually the technique of the year. I still love R/P for expanding the pump and upping the volume without adding much time to the workout. It’s a great fast-twitch fiber blast for new mass.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book