Steve: Full Body (antagonist supersets)

It’s a two-workout week, so for my final session I thought I’d go back to a favorite to activate more change to gain–antagonist-muscle supersets. Not only is supersetting a good variation, but because of that I get a different rest between sets–the time it takes to work the opposing muscle and then a one-minute catch-my-breath rest as well before starting the second round. That equates to about two minutes of rest before the target muscle gets set 2. Great workout and feeling refreshed but stimulated…

Quads/Hams: Cable squats (2×15,11) ss DB stiff-legged deadlifts (2×12,9); Leg ext. (1×12) ss Seated leg curls (1×12)

Chest/Midback: DB bench presses (2×15,10) ss DB bent-over rows (2×14,10)

Lats/Delts: DB pullovers (2×15,11) ss Lateral-shrugs (2×15,9)
Tri’s/Bi’s: Incline DB extensions (2×15,10) ss Incline curls (2×15,10)
Delts/Forearms/Brachials: Seated Arnold presses (2×12,9) ss Hammer curls (2×12,8)

Calves/Abs: Machine leg press calf raises (2×19,12) ss Machine crunches (2×12,8)

Soleus: Seated calf raises (2×18,12)
Abs: Incline kneeups (1×10)

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

Wow, I had forgotten how effective antagonist-muscle supersets are. Maybe it was the different rest between sets or maybe it was the combined work of training two opposing muscles back to back. Whatever it was, it reinforced the fact that change is good. I will do this superset workout more often, rotating it in with all-stretch-move workouts and the MMX speed-set add-on.

Diet, Supplements & Nutrient Timing

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