I went back to last Friday’s all-midrange attack–with a few changes…
Quads/Hams: Machine leg presses (2×20,9 R/P 5); Flat-back hypers (2×19,9 R/P 6)
Calves: Leg press calf raises (2×20,9 R/P 7); Seated calf raises (1×15 R/P 7)
Chest: DB bench presses (2×21,7 R/P 5)
Back/Delts: Chest-supported DB rows (2×22,8 R/P 5); DB upright rows (2×19,9 R/P 7); DB presses (1×20 R/P 8)
Tri’s/Bi’s/Brachialis: DB pullovers (2×15,12) ss Hammer curls (2×12,9); Lying DB extensions (1×14) ss Seated DB curls (1×12)
Abs: Incline kneeups (2×12,8); Machine crunches (1×15 R/P 7)
Abs: Incline kneeups (2×12,8); Machine crunches (1×15 R/P 7)
Workout based on the new Anabolic Reload Mass Workout.
STX Midrange Friday Summary
Even though it was midrange day, I added some iso work for arms and abs. Volume was a bit higher than usual because motivation was soaring.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book