I discussed bumping up the intensity/volume with either an add-on drop set or rest/pause (R/P). The rest/pause add-on won (the number in parentheses)–but even that small amount of extra work with a static hold after, I had to cut it short, as you’ll see…
Quads: Machine leg presses (3×23,12,10 + Sissy squat StatX)
Hams: Seated leg curls (3×22,11,9(3) + StatX)
Calves: Leg press calf raises (3×22,12,10(5) + StatX)
Chest: Wide-grip machine dips (3×20,7,6(3) + StatX)
Midback: Separate-handle cable rows (3×20,11,9(4) + StatX)
Lats: DB pullovers (3×22,11,9 + StatX)
Delts: One-arm cable laterals (3×20,11,9–last set ss One-arm cable upright rows x5 + StatX)
Triceps/Biceps: Incline extensions (2×15,9) ss Incline curls (2×15,8 + StatX)
Forearms & Abs: Skip
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Summary: By the time I got to arms, I was feel nauseous, so I cut it short. I did only two sets, supersetting tri’s and bi’s and adding weight to each set. Worked well–and I didn’t puke. Not sure if it was the extra Rest/Pause work or the pizza I had last night. Lol.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.