Fridays seem to be best for an all-midrange attack. All muscles are hit from multiple angles with compound moves–which means lots of fatigued fibers requiring a few days of rest to grow…
Quads/Hams: Machine leg presses (2×20,9 R/P 5); Stiff-legged deadliftss (2×19,9 R/P 6)
Calves: Seated calf raises (2×20,9 R/P 7)
Chest: Machine dips (2×19,8 R/P 6)
Back/Delts: Separate-handle cable rows (2×22,8 R/P 5); Separate-handle cable upright rows (2×19,9 R/P 7); Pulldowns (2×20,8 R/P 5)
Tri’s/Bi’s/Brachialis: DB pullovers (2×15,12) ss Hammer curls (2×12,9)
Abs: Incline kneeups (2×12,8)
Abs: Incline kneeups (2×12,8)
Workout based on the new Anabolic Reload Mass Workout.
STX Midrange Friday Summary
I was only going to add rest/pause to a few key exercises, but it felt so good I opted for every exercise. Great workout to head into the weekend with a massive pump–even arms blew up with the two indirect exercises: DB pullovers and hammers.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book