After two days of rest, I was ready for some intense gym time. I switched up some of my supersets, but the biggest change was my addition of one set of one key exercise after two superset rounds–for example…
Quads/Hams: Machine leg presses (2×15,12) ss Seated leg curls (2×15,10); Hypers (1×12)
Chest/Midback: Flat flyes (2×15,12) ss Bent-arm bent-over laterals (2×14,12); Machine dips (1×11)
Delts/Lats: Cable upright rows (2×15,12) ss Bent-over undergrip cable rows (2×14,12); Arnold presses (1×12)
Triceps/Biceps: Rope pushdowns (2×15,12) ss Cable curls (2×12,10)
Lats/Tri’s/Brachialis: DB pullovers (2×15,12) ss Hammer curls (2×11,9)
Forearms/Abs: DB wrist curls (2×19,14); Incline kneeups (2×12,9)
Calves/Abs: Machine leg press calf raises (2×15,12) ss Machine crunches (1×12,9)
Soleus: Seated calf raises (1×20)
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
One thing I didn’t designate in the above routine listing is that on many exercises I held the stretch position after the last rep for a hold of 10 to 20 seconds. I did that on only the last round of a superset because I didn’t want to affect the second round with too much fatigue. Doing that increases tension time/work, so it’s very effective, as studies show to get a muscle to grow.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.