The last day of 2015, and this week I’ve been experimenting with the three-day Phase 1 Size Surge split, using MMX Compound Aftershock for most muscle groups. That’s a high-rep stretch exercise immediately followed by a lower-rep compound move for that same body part. This midweek workout is the shortest of the three and was just what I needed to propel me into 2016...
Quads/Hams: Leg extensions (2×20,10), Seated leg curls (2×20,9)
Delts: Incline one-arm laterals (1×19) ss One-arm Arnold presses (1×9)
Triceps: Incline DB extenions (1×20) ss Palms-facing incline DB presses (1×9); Dips (1×10)
Biceps: Incline curls (1×19) ss Undergrip pulldowns (1×9)
Forearms: DB wrist curls (2×20,9)
Soleus: Seated calf raises (2×22,12)
Abs: Machine crunches (2×18,8)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Size Surge Split Summary
Quick workout, but I felt just about every muscle was hit–including chest and back. I added dips to triceps in order to give my pecs a bit more work. Note that on some muscle groups I did standard MMX–a high rep set, rest 30 seconds, add weight, then do a lower-rep set of the same exercise. Very effective.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.