Wednesday I did antagonist supersets, all moderate reps and the workout was reduced volume. Today it was back to MMX–high to low reps. Felt great–so good in fact that I may stick with the more abbreviated superset workout on Wednesdays. Hey, change to gain…
Calves: Leg press calf raises (3×24,12,9 + StatX)
Quads: Leg extensions (3×20,11,9 + X Reps)
Hams: Flat-back hyperextensions (3×22,12,9 + X Reps)
Chest: Narrow cable crossovers (3×22,10,8)
Midback: DB upright rows (3×20,12,9)
Lats: Stiff-arm pulldowns (3×24,12,8)
Delts: Seated DB presses (3×20,10,8 + X Reps)
Triceps: Pushdowns (3×22,12,9 + StatX)
Biceps: Machine preacher curls (2×20,10); Concentration curls (1×9 + StatX)
Lats/Tri’s/Forearms: DB pullovers (2×14,10) ss Hammer curls (2×12,9)
Abs: Machine crunches (2×15,10 + X Reps)
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: I have my Friday workout written down–but I’m still very flexible and change it often. For example, today I did not do direct forearm work. I felt I needed DB pullovers for more triceps and lat work along with hammer curls, which works the brachialis as well as forearms and biceps to a degree. This was a great workout, perhaps due to my Wednesday pullback. I will try that again next week.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.