I enjoy the feel of an all-isolation workout–well, maybe “enjoy” is the wrong word because it’s damn painful. But it’s pain to gain, so bring it…
Quads: Leg extensions (2×20,9 R/P 5)
Hamstrings/Glutes: Seated leg curls (2×19,8 R/P 5); Flat-back hypers (2×20,9 R/P 5)
Calves: Machine leg pres calf raises (2×22,10 R/P 5)
Chest: Machine flyes (2×20,8 R/P 5)
Back: Bent-arm bent-over laterals (2×20,10 R/P 7); Stiff-arm pulldowns (2×20,9 R/P 5)
Delts/Tri‘s/Bi’s: One-arm cable laterals (2×20,8 R/P 4); Pushdowns (2×20,8 R/P 4); Forward-lean cable curls (2×22,10 R/P 6); DB pullovers (2×14,10) ss Hammer curls (2×9,7)
Abs: Bench crunches (2×19,8 R/P 5)
Workout based on the new Anabolic Reload Mass Workout, featuring STX.
STX-Iso Friday Summary
In hindsight, I should’ve done two rest/pause add-ons for each exercise. Still a great workout though.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book