I’m hitting my stride with full-body workouts–feeling bigger, pumps are great. But I always like to introduce some change to gain–and today that meant more pain. For chest I did Low-incline flyes supersetted with Low-incline DB presses–and I did the presses in X-celeration, or speed reps, style, which is 1.5 seconds per rep. Wicked burn, mega pump…
Quads: Leg extensions (3×22,11,9 + X Reps)
Hams: Flat-back hyperextensions (3×22,10,8 + StatX)
Calves: Leg press calf raises (3×22,12,9 + StatX)
Chest: Low-incline flyes (1×20), Low-incline flyes (2×10,8) ss Low incline presses (2×10,8–both Xcel)
Midback: Cable upright rows (1×20), Cable upright rows (11,8) ss Cable shrugs (2×14,12–both Xcel)
Lats: Stiff-arm pulldowns (3×24,12,8)
Delts: Seated DB presses (3×20,9,7 + StatX)
Triceps: Pushdowns (3×24,11,9 + StatX)
Biceps: Concentration curls (3×22,11,9 + X Reps)
Forearms: DB reverse wrist curls (2×22,14) ss DB wrist curls (2×20,15)
Abs: Crunches (2×25,17 + StatX); On-the-floor kneeups (1×8 + StatX)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Hams: Flat-back hyperextensions (3×22,10,8 + StatX)
Calves: Leg press calf raises (3×22,12,9 + StatX)
Chest: Low-incline flyes (1×20), Low-incline flyes (2×10,8) ss Low incline presses (2×10,8–both Xcel)
Midback: Cable upright rows (1×20), Cable upright rows (11,8) ss Cable shrugs (2×14,12–both Xcel)
Lats: Stiff-arm pulldowns (3×24,12,8)
Delts: Seated DB presses (3×20,9,7 + StatX)
Triceps: Pushdowns (3×24,11,9 + StatX)
Biceps: Concentration curls (3×22,11,9 + X Reps)
Forearms: DB reverse wrist curls (2×22,14) ss DB wrist curls (2×20,15)
Abs: Crunches (2×25,17 + StatX); On-the-floor kneeups (1×8 + StatX)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Summary: Supersetting is a great way to cram more work into the same time frame. And I really like hitting the second exercise with speed reps. Those give the target muscle a unique stress to deal with, another layer of growth stimulation. The problem is that working full body I have to be careful about doing too much. Today I went slightly over an hour–and was soaked with sweat. Luckily, no post-workout nap needed. Lol.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.