It’s a short week for me–I have to get it all done in two workouts. The challenge: Stimulate the target muscle enough and trigger the right amount of damage today and tomorrow so I grow over the 5 off days. I also needed a change from DP 3X, so to get the job done while still cramming enough stimulation into a 45-minute time frame, it was PS 3X–Xcentric, X-celeration, Power–to kick things off with a one-set Pure-Negative finisher….
Chest: Machine converging bench presses (3×9 Xcen, 14 Xcel, 9 Pwr); Machine flyes (2×20,10); Elbows-out machine dips (1×7–Pure Negatives)
Back: Parallel-grip machine rows (3×9 Xcen, 14 Xcel, 9 Pwr); Pulldowns (2×20,10); Parallel-grip chins (1×6–Pure Negatives)
Arms: Lying DB extensions (3×9 Xcen, 14 Xcel, 9 Pwr); Pushdowns (1×6–Pure Negatives); Seated DB curls (3×8 Xcen, 12 Xcel, 9 Pwr); Concentration curls (1×7–Pure Negatives); DB pullovers (1×12) ss Seated DB hammer curls (1×10)
Abs: Planks (1x60sec., 1x45sec.) ss On-floor crunches (2×14,12)
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 the right choices today for sure. Starting with PS 3X got multiple rep speeds in the mix with fiber activation, then a high-low set of a second exercise and ending with a Pure-Negative set gave the target muscles unique levels of trauma. Pump was off the charts. Tomorrow: Legs and delts.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.