All contracted-position exercises today–high-rep set followed by lower-rep set with a rest/pause add-on.
Quads: Leg extensions (2×20,8 R/P 5)
Hamstrings/Glutes: Seated leg curls (2×19,8 R/P 4); Semi-stiff-legged deadlifts (2×17,8 R/P 5)
Calves: Leg press calf raises (2×23,12 R/P 7)
Chest: Machine flyes (2×20,8 R/P 5)
Back: Bent-arm bent-over laterals (2×22,10 R/P 6); Stiff-arm pulldowns (2×19,8 R/P 5)
Delts/Tri‘s/Bi’s: Seated laterals (2×20,7 R/P 4); Rope pushdowns (2×19,8 R/P 5); Cable curls (2×17,9 R/P 6)
Abs: Machine crunches (2×15,10)
Workout based on the new Anabolic Reload Mass Workout, featuring STX.
Iso STX Friday Summary
The rest/pause add-on makes a big difference–much more taxing plus a blistering burn. With mostly isolation exercises, the above doesn’t look to daunting, but by the time I got to abs, I was hosed.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book