I kept everything the same as last Wednesday – except I ended with a 4-move upper-body circuit. Great way to augment the pump and get some auxiliary work for chest and back…
Quads/Hams: Leg extensions (2×20,10), Seated leg curls (2×20,9)
Soleus: Seated calf raises (2×22,12)
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)
Chest/Back circuit: (1x12-15 each move)–Wide-grip machine dips ss Machine rows ss DB upright rows ss DB shrugs
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Wicked-Pump Wednesday Summary
After my chest/back circuit to end, I was beat, so I didn’t do any ab work. I hit abs on Monday and Friday, so no worries. For some muscles that I feel need something extra, I may start doing a drop set on the second move of a superset. For example, for triceps it would be 20 reps on Incline DB extensions, then immediately go to semi-heavy Palms-facing incline DB presses; then immediately grab a light set of DBs and rep out. Or I could use rest/pause–stay with the same weight on the second exercise, but rest 10 seconds, then rep out. Either way, mo’ better pump.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.