Steve: Full Body MMX (X-cel +)

Halloween is coming up this week, so it’s time to scare the hell out of my muscles. I increased reps on my first set to around 20 and then, after my second heavier set, I reduced the weight back to that 20RM and cranked out a speed set + X-Rep partials after. Quick, brutal, scary hypertrophic stimulation.

Quads/Hams: Leg extensionss (2×20,10(6 + X Reps)); Flat-back hypers (2×19, 9(8 + X Reps))

Calves: Machine leg press calf raises (2×20,11(8 + X Reps))

Chest: Converging machine bench presses (2×20,11(7 + X Reps))
Lats: Pulldowns (2×21,10(9 + X Reps))
Delts: Lateral-shrugs (2×15,12) ss DB upright rows (2×15,12–both sets X-cel)
Tri’s/Bi’s: V-handle pushdowns (2×19,9(6 + X Reps)); Machine preacher curls (2×20,9(8 + X Reps))
Tri’s/Lats/Midback: DB pullovers (2×12,10) ss Bent-arm bent-over laterals (2×12,10)

Forearms/Brachialis: DB wrist curls (2×20,14) ss Hammer curls (2×12,9)
Abs: Incline kneeups (2×12,7 + X Reps)

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

The boost in reps on set 1 was for more of a better MMX effect. Fatigue those slow-twitch fibers to make set two more fast-twitch-centric. I could really feel it, especially with the addition of an X-cel drop set + X-Rep partials. The above may not look like much on paper, but full-body workouts have an overall anabolic effect as well as triggering cumulative fatigue. The goal is to get at as many fibers as possible in as few sets as possible per exercise so as not to overtrain. The above accomplishes that in about 45 minutes–perfect.

Diet, Supplements & Nutrient Timing

For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.