I went back to Smith-machine squats with my feet slightly forward to hit both quads and hams with a midrange single move. Starting with 20 reps is rough–and then I added a bit too much weight, so my reps on the second and third sets were too low. Good change to gain nevertheless...
Quads/Hams: Feet-forward Smith-machine squats (2×20,6 R/P 3)
Calves: Leg press calf raises (2×24,12 R/P 8)
Chest: DB bench presses (2×20,9 R/P 5)
Back: Chest-supported DB rows (2×24,12 R/P 8); DB upright rows (2×20,9 R/P 6)
Tri’s/Bi’s/Brachialis: DB pullovers (2×14,10) ss Hammer curls (2×10,8)
Workout based on combining MMX Mega-Mass Workout and Size Surge Workout.
Midrange Tuesday Summary
Doing a test with two workouts a week. Arms and delts get indirect work today, then I add direct work for those muscle groups at my second workout of the week. I plan to stick with this 3-set protocol on most exercises for a week or more, when I’ll add a rest/pause set down the road.
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