I was looking forward to chasing the burn and pump today. Seems like forever since I was in the gym (it was last Thursday). It was more crowded than usual at 6:30 a.m., but no one got in my way. The quick high-rep set, low-rep set and speed-rep drop set doesn’t take long at each station, so usually when someone asks, “Can I work in?” I can say, “I’m done; it’s yours.” Love this workout…
Quads/Hams: Leg extensions (2×20,10(8 + X Reps)); Flat-back hypers (2×20,9(8 + X Reps))
Calves: Machine leg press calf raises (2×20,11(8 + X Reps))
Midback: Separate-handle cable rows (2×20,10(9 + X Reps))
Delts: Arnold presses (2×19,9(6 + X Reps)
Lats/Traps/Delts: DB pullovers (2×15,10) ss Lateral
Tri’s/Bi’s: Rope pushdowns (2×21,11(9 + StatX); Cable curls (2×20,10(9 + X Reps)
Tri’s/Bi’s: Rope pushdowns (2×21,11(9 + StatX); Cable curls (2×20,10(9 + X Reps)
Forearms/Brachialis: Incline hammer curls (2×20,8(8 + StatX)
Abs: Planks (1×50 sec.); 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
Mixed in a few different exercises–Rope pushdowns instead of Lying extensions; Cable curls instead of DB curls. Good stuff, big pump. Even though each exercise is only three sets, it goes quick and is taxing, especially with X-Rep partials added at the end or a static hold. In fact, I only managed one set of each ab exercise at the end because I was beat–but swole. Lol.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.