I had such a great workout last week with opposing-muscle supersets that I decided to continue with it today. It took me a few rounds to get going, but once the blood was flowing, motivation and a big pump showed up big…
Quads/Hams: DB squats (2×15, 10) ss Flat-back hypers (2×12,10)
Chest/Midback: Flat flyes (2×15,12) ss Bent-arm bent-over laterals (2×14,12)
Delts/Lats: Cable upright rows (2×15,12) ss Bent-over undergrip cable rows (2×14,12)
Triceps/Biceps: Pushdowns (2×15,12) ss Seated DB curls (2×12,10)
Delts/Lats/Tri’s: Lateral-shrugs (2×15,12) ss DB shrugs (2×15,12)
Brachialis/Tri’s/Chest: DB pullovers (2×15,10) ss Hammer curls (2×12,9); DB wrist curls (2×18,14)
Calves/Abs: Machine leg press calf raises (2×15,12) ss Machine crunches (2×12,10); Seated calf raises (1×20) ss Incline kneeups (1×12)
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
Compared to last week’s opposing-muscle superset workout, I added some things today–like Seated calf raises alternated with Incline kneeups. I did just one round, but it was a great way to end. The question now is should I go back to MMX full-body work next, or continue with this antagonist combo blast? Hmm. Considering the quick pump and fast workout, I may stick to this with a few exercise changes. Good stuff!
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.