I continued with opposing-muscle supersets–and then adding one set of a different exercise. That works very well on a number of levels, from mental (gotta get something out of the extra exercise in only one set so focus is high) as well as physical (it’s a different move/angle so new fibers can get stimulated). Here’s how it went down today…
Quads/Hams: DB squats (2×15,12) ss Hypers (2×12,10); Seated leg curls (1×12 + X Reps)
Chest/Midback: Flat flyes (2×15,10) 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: Straight-bar pushdowns (2×16,12) ss Seated DB curls (2×12,10)
Lats/Tri’s/Brachialis: DB pullovers (2×15,12) ss Hammer curls (2×11,9)
Forearms/Abs: DB reverse wrist curls (2×15,12) ss DB wrist curls (2×17,14)
Calves/Abs: Incline kneeups (2×12,9) ss Leg press calf raises (2×19,15); 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
Compared to last Monday, I switched exercises on some supersets. For example, last week I did Leg presses ss Seated leg curls. Leg presses have been giving me some knee pain, so I won’t be doing those anymore. Squats are much better, with more range of motion. I also switched from doing my calf exercise first followed by an ab move to doing the ab move first. Always striving for change-to-gain tweaks.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.