Went with all midrange moves today–except for arms since they got midrange work on chest and back–presses and rows. I added rest/pause to some exercises, and the twist was that I did the R/P set with a slower negative–about five seconds each. Great change to gain…
Quads/Hams: Leg presses (2×20,8 R/P 3); Flat-back hypers (2×19,9 R/P 3)
Calves: Machine leg press calf raises (2×24,12 R/P 4)
Chest: Machine bench presses (2×22,9 R/P 3)
Back: Seperate-handle cable rows (2×20,8 R/P 3); Cable upright rows (2×21,8 R/P 4)
Tri’s/Bi’s/Brachialis: Forward-lean cable curls (2×16,9 R/P 4) Pushdowns (2×12,9 R/P 5)
Abs: None
Abs: None
Workout based on the new Anabolic Reload Mass Workout.
STX Midrange Friday Summary
Even with the negative-accentuated rest/pause add-ons, this was a quick workout. I was amazed how those NA reps hammered the target muscle. Little changes are key to keeping gains on the upswing.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book