Monday it was all midrange work–compound, or multi-joint exercises. Today I completed the Positions-of-Flexion gain chain with a contracted and stretch move…
Quads/Hams: Leg extensions (2×20,9), Sissy squats (1×9); Seated leg curls (2×19,8), Flat-back hypers (1×11)
Calves: Leg press calf raises (2×23,12), Seated calf raises (1×11)
Chest: Machine flyes (2×19,9), Flat flyes (1×10)
Back: Bent-arm bent-over laterals (1×20), DB shrugs (1×12); Stiff-arm pulldowns (2×19,10)
Calves: Leg press calf raises (2×23,12), Seated calf raises (1×11)
Chest: Machine flyes (2×19,9), Flat flyes (1×10)
Back: Bent-arm bent-over laterals (1×20), DB shrugs (1×12); Stiff-arm pulldowns (2×19,10)
Delts: Seated laterals (2×19,9), One-arm cable laterals (1×10)
Tri’s/Bi’s: Pushdowns (2×22,10), Incline DB extensions (1×9); Facedown incline DB curls (2×18,9), Incline curls (1×9)
Forearms: DB rockers (2×24,10)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Contracted-Stretch Friday Summary
I like the idea of completing the POF chain with a contracted + stretch move. I’ve tried all contracted, but adding the stretch gives the muscle-building effect another dimension. The workout took a bit longer, but the pain to gain was worth it.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book