Today it was high-low isolation followed by one heavier set of a midrange move. Good switch from all isolation at last Friday’s workout.
Quads: Leg extensions (2×20,9), Machine leg presses (1×10)
Hamstrings: Seated leg curls (2×20,8), Flat-back hypers (1×10), Leg presses (1×12)
Calves: Leg press calf raises (2×23,12,9)
Chest: Machine flyes (2×20,9), Machine dips (1×8)
Back: Bent-arm bent-over laterals (2×20,11), Chest-supported DB rows (1×10), Stiff-arm pulldowns (1×15)
Delts: Seated laterals (2×20,9), DB presses (1×8 R/P 5)
Arms: Rope pushdowns (2×22,9), Lying DB extensions (1×9); Concentration curls (2×21,8), DB curls (1×9)
This routine based on the new Anabolic Reload program.
Iso-MMX Friday Summary
Doing only one set of a big exercise after isolation work forces all-out work–gotta get it done in one set, so no holding back. Also, the contracted move first provides a pre-exhaustion effect that had me feeling the big exercises more than usual. Great Fridaymass blast.