What goes around comes around–in this case MMX Pre-Ex, which I experimented with last Friday for delts and arms. It worked so well I used it at every workout, and now, a week later, I’m still on it. I was looking forward to the mega pump, and, with a few exercise changes, I wasn’t disappointed…
Delts: Seated laterals (3×22,16,12) modified ss with Seated DB presses (3×10,8,7 + X Reps); One-arm cable laterals (3×10,8,7 + X Reps), Machine rear-delt flyes (2×15,12)
Triceps: Rope pushdowns (3×20,14,10) modified ss with Close-grip converging machine bench presses (3×9,8,6); Incline DB extensions (2×10,8)
Biceps: Seated close-grip cable curls (3×20,16,12) modified ss with Undergrip cable rows (3×11,9,8); Incline curls (2×10,8)
Tri’s/Bi’s/Brachialis: DB pullovers (2×12,9) ss Hammer curls (2×10,8)
Forearms: DB wrist curls (2×17,14) ss Reverse DB wrist curls (2×15,10)
Calves/Abs: Machine leg press calf raises (2×15 Pwr, 14 Xcel); Machine crunches (2×12 Pwr, 12 Xcel)
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: I did 3 sets of stretch overload (One-arm cable laterals) for shoulders, but only 2 sets of tri’s and bi’s. That’s because of adding the finisher of DB pullovers ss Hammer curls for two rounds. Those hit tri’s and bi’s, respectively. To end the workout, I did Machine leg press calf raises supersetted with Machine crunches. The first round I did both with a Power cadence, that is lift in in one second, lower in three. Then on the second round I did both exercises with the same weight but using an X-celeration tempo–1.5 seconds per rep. Talk about a fast pumping blast! Great workout to head into the weekend with.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.