I did a stretch move first last week at this workout, so I went all midrange today–change to gain…
Quads/Hams: Leg presses (2×20,7 R/P 5); Flat-back hyperextensions (2×20,8 R/P 5)
Calves: Leg press calf raises (2×24,12 R/P 8)
Chest: Wide-grip machine dips (2×19,8 R/P 5)
Back: Separate-handle cable rows (2×19,8 R/P 5); Cable upright rows (2×18,9 R/P 6)
Tri’s/Bi’s/Brachialis: DB pullovers (2×14,10) ss Hammer curls (2×10,8)
Abs: Machine crunches (2×19,9 R/P 6)
Abs: Machine crunches (2×19,9 R/P 6)
Workout based on combining MMX Mega-Mass Workout and Size Surge Workout.
Midrange Tuesday Summary
What amazed me most today was when I was forced to use the plate-loaded leg press instead of the one with the weight stack. What a different feel in my quads. Just goes to show you must mix it up–even with exercises that seem the same, different equipment can create new gains.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book