After antagonist supersets on Friday and then again on Monday, I was ready for some straight-set MMX. The shorter rests between sets made it tough, but the uniqueness of it compared to my other workouts is great change to gain. Love this workout…
Quads: Leg extensions (3×20,12,9 + X Reps)
Hams: DB semi-stiff-legged deadlifts (3×18,12,9)
Calves: Machine leg press calf raises (3×20,12,10 + StatX)
Chest: Converging-handle machine bench presses (3×20,10,7 + StatX)
Midback: Separate-handle cable rows (3×20,12,9 + StatX)
Delts: One-arm cable laterals (3×20,9,7 + StatX)
Triceps: Chest-supported kickbacks (1×15 + StatX)
Biceps: Concentration curls (1×15 + StatX)
Forearms/Brachialis/Triceps/Lats: DB pullovers (1×12) ss DB hammer curls (1×12)
Abs: Incline kneeups (1×12 + StatX); Machine crunches (1×12 + StatX)
Hams: DB semi-stiff-legged deadlifts (3×18,12,9)
Calves: Machine leg press calf raises (3×20,12,10 + StatX)
Chest: Converging-handle machine bench presses (3×20,10,7 + StatX)
Midback: Separate-handle cable rows (3×20,12,9 + StatX)
Delts: One-arm cable laterals (3×20,9,7 + StatX)
Triceps: Chest-supported kickbacks (1×15 + StatX)
Biceps: Concentration curls (1×15 + StatX)
Forearms/Brachialis/Triceps/Lats: DB pullovers (1×12) ss DB hammer curls (1×12)
Abs: Incline kneeups (1×12 + StatX); Machine crunches (1×12 + StatX)
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 made two exercise changes from last Wednesday’s workout: Instead of Machine rows, I did Separate-handle cable rows; and instead of Lying DB extensions, I did Chest-supported kickbacks. Both gave me new cramping in the target muscles–midback and triceps, respectively. Always good to switch up exercises. Pump was great today, especially arms. Gotta love that.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.