I got some good contraction action in today with it being all contracted movements, so the pump was great. Full-body Friday is good stuff on its own, and even better when you get a good flex in your pecs. LOL…
Quads/Hams: Leg extensions (3×15,12,10 + X Reps) ss Alternate leg curls (3×15,12,10 + X Reps)
Calves: Seated calf raises (3×20,18,15 + X Reps)
Chest/Back: Edge-gripping bench pushups (3×20,18,15 + X Reps) ss Undergrip chins (3×12,12,8 + X Reps)
Delts: DB upright rows (3×20,15,15 + X Reps)
Triceps/Biceps: Kick backs (3×12 + StatC) ss Concentration curls (3×12 + StatC)
Forearms: Wrist curls (2×15 + StatC) ss Reverse wrist curls (2×15 + StatC)
Abs: Crunches (3×20,18,15 – R/P)
Note: My current split is based on the POF MMX Mega-Mass Workout in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Summary
Great workout, and the supersets make it incredibly efficient. I added X Reps to the last set of most exercises, but on arms and forearms I ended with static contraction (StatC), just to really get a good, final squeeze. Not a bad way to end the week, but not sure I can get myself to day two days off in a row this weekend… We’ll see.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.