I took a few days off from the gym. I planned to hit it yesterday, but I wasn’t quite up to it, so I pushed that workout to today. The speed pump was a good plan, and I also had an epiphany concerning my stretch-move day, which will be Thursday or Friday. Stay tuned for that–something different but a throwback to a mass-building tactic from the past. Here’s today’s blast…
Hams/Quads: Flat-back hypers (2×19, 9(8 + X Reps)); Leg extensions (2×20,10(6 + X Reps))
Calves: Machine leg press calf raises (2×20,11(8 + X Reps))
Chest: Wide-grip machine dips (2×20,10(7 + X Reps))
Midback: Separate-handle cable rows (2×20,10(9 + X Reps))
Delts: Wide-grip cable upright rows (2×19,9(6 + X Reps)
Tri’s/Bi’s: Lying extensions (2×20,10(6 + X Reps)); DB curls (2×20,10(6 + X Reps))
Midback: Separate-handle cable rows (2×20,10(9 + X Reps))
Delts: Wide-grip cable upright rows (2×19,9(6 + X Reps)
Tri’s/Bi’s: Lying extensions (2×20,10(6 + X Reps)); DB curls (2×20,10(6 + X Reps))
Tri’s/Bi’s: DB pullovers (1×14) ss Lateral-shrugs (1×12)
Forearms/Brachialis: DB wrist
Abs: Incline kneeups (2×12,8)
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
Remember, the drop set is speed–1.5 seconds per rep. That enhances the pump and the growth fiber activation–not to mention the pain. Luckily, the workout is quick, less than an hour, but the muscle fatigue from the short rests, poundage increase and speed drop is immense. Great workout if you’re looking for an abbreviated mass blast.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.