I hit arms and shoulders with MMX Compound Aftershock; I used one or two isolation-move sets for legs, chest and back. Great workout–gotta love focusing on delt/arm pump…
Quads/Hams: Leg extensions (2×20,10), Seated leg curls (2×20,9)
Delts: Incline one-arm laterals (1×20) ss One-arm Arnold presses (1×10)
Triceps: Incline DB extenions (1×20) ss Palms-facing incline DB presses (1×10)
Biceps: Incline curls (1×19) ss Undergrip pulldowns (1×9)
Soleus: Seated calf raises (2×22,12)
Abs: Planks (1×1 min.)
Back/Chest: Machine reverse flyes (1×14 + X Reps); Machine flyes (1×15 + X Reps)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Show-Muscle Wednesday Summary
I really enjoy these quick mid-week workouts. While I have liked more volume in the past, focusing on one set per exercise makes it a make-or-break deal–work it hard; no second chance. The iso exercises for chest and mid-back were a good change too.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.