A week between two holidays that include spiked eggnog had me training only twice this week. Today was full body with delts and arms–pre-exhaustion for most bodyparts…
Quads: Leg extensions (1×20), Machine leg presses (1×10)
Hamstrings/Glutes: Seated leg curls (1×18), Stiff-legged deadlifts (1×11)
Calves: Leg press calf raises (1×23), Seated calf raises (1×10)
Chest: Machine flyes (1×19), Machine bench presses (1×8 R/P 4)
Back: Bent-arm bent-over laterals (1×22), Chest-supported DB rows (1×10 R/P 4); Lateral/shrugs (1×20), DB upright rows (1×10 R/P 4)
Tri‘s/Bi’s: Lying DB extensions (2×19,9); Machine preacher curls (2×20,9)
Abs: Machine crunches (2×20,8)
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 Pre-Ex Thursday Summary
I added a rest/pause set to some of the big midrange exercises. It was necessary when I didn’t get enough reps (10) or I just felt I needed a bit more work. Also, an exercise I haven’t done in months, Machine preacher curls, had my biceps aching big time.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book