I hit the gym with a lot of motivation. My full-body workout was swirling in my head, and I was telling myself, “Okay, you need to add this for chest and that for delts.” Then I realized that the reason I was motivated: I was recovered from my last workout on Tuesday. Why add more work and possibly drain and overtrain myself? It’s one reason I often say that motivation can be your enemy. I came to my senses and pretty much mirrored Tuesday’s workout–with a few exercise switches…
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: Kickbacks (2×15,12) ss Incline curls (2×12,10)
Lats/Tri’s/Delts/Traps: DB pullovers (2×15,12) ss Lateral-shrugs (2×15,12)
Forearms/Brachialis: DB wrist curls (2×17,12) ss Alternate hammer curls (2×12,9)
Calves/Abs: Machine leg press calf raises (2×15,12) ss Incline kneeups (1×12), Machine crunches (1×10)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
As I mentioned, I did almost the same workout as I did on Tuesday. I did switch arm exercises–Tuesday I did Pushdowns supersetted with Seated DB curls; today I did Kickbacks supersetted with Incline curls. The cramping contraction on Kickbacks was incredible–Pushdowns just don’t give my tri’s that intense contraction, so this was a good change. My opposing-muscle superset workouts were so good this week, I’m considering continuing with them next week. We’ll see.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.