Steve: Full-Body MMX (Fast Friday)

Still starting with Cable squats on Fridays for quads. Such a unique, direct quad/glute hit that I almost look forward to it–except for the searing burn at the end of each set. It’s almost like a hack squat, pushing up and back–and high-rep, full-body MMX provides an overall anabolic mass attack…

Quads/Hams: Cable squats (2×20,10(7)); Seated leg curls (2×19, 10(7))

Calves: Machine leg press calf raises (2×19,11(8)); Seated calf raises (2×20,12(9))

Chest: Wide-grip machine dips (2×20,9(6))
Midback/Lats: Machine rows (2×22,10(7))
Delts: Seated Arnold presses (2×20,11(8))

Tri’s/Lats/Delts/Traps: DB pullovers (2×15,11) ss Lateral-shrugs (2×14,9)
Tri’s/Bi’s: Chest-supported kickbacks (2×14,10) ss Facedown inclinealternate concentration curls (2×16,14)

Forearms/Brachialis: DB wrist curls (2×20,14) ss Incline hammer curls (2×10,8)
Abs: Planks (2×60,45 sec.) rest 30 seconds ss Incline kneeups (2×12,7)

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 didn’t do MMX with a speed drop set for arms–I’ve just been really liking supersetting bi’s and tri’s. But for all other muscle groups I used high-rep set, add weight during 30-second rest; do 10 reps, then drop to set 1 weight and crank out a speed set (1.5-second reps). That’s one of the best ways to trigger hypertrophy as quickly and in as few sets as possible–and I do it for bi’s and tri’s on Monday. If you want more on info on MMX along with complete workouts, as well as mini-add-on target-muscle routines, see the MMX e-book, on sale for only $12 HERE.

Diet, Supplements & Nutrient Timing

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