Steve: MMX 2-Set Compound Aftershock (legs, chest, back, abs)

High-rep stretch move followed immediately by a lower-rep compound exercise–one round gets it done for me at the moment. Here are my best Compound Aftershock combos…

Quads: Sissy squats (1×18) ss Cable squats (1×10)

Hams: Semi-stiff-legged deadlifts (1×16) ss Flat-back hyperextensions (1×9)

Calves: Leg press calf raises (1×20) ss Loose-form leg press calf raises (1×9 + StatX)

Chest: Flat-bench flyes (1×19) ss DB bench presses (1×9)

Midback: Close-grip cable scapulae squeezes (1×18) ss Machine rows (1×9)

Lats: DB pullovers (1×19) ss Pulldowns (1×10)
Traps/Delts: Lateral-shrugs (2×19,10)

Abs: Machine crunches (1×17) ss Incline kneeups (1×7)

Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.

2-Set Compound Aftershock Summary

With this workout I get some residual arm work–rows, pulldowns for biceps; bench presses, pullovers for triceps. Direct gun play will occur at my next workout, along with shoulder work–and the arm and shoulder work I do will provide residual work for chest and back. Plus, I’ll include isolation work for quads and hams. Gotta love this workout–unless you are into marathon training, which I am not at the moment. Rock the target muscle, then get out of the gym.

Diet, Supplements & Nutrient Timing

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