I knew going in that I’d have two days off from the gym, so I hit it hard today. I even added some arm work–love an arm pump on Freaky Friday…
Quads: Sissy squats (1×19) ss Cable squats (1×10)
Hams: Flat-back hyperextensions (2×18,9)
Calves: Leg press calf raises (1×20) ss Loose-form leg press calf raises (1×10 + StatX)
Chest: Flat-bench flyes (1×19) ss DB bench presses (1×9)
Midback: Forward-lean DB shrugs (1×20) ss DB bent-over rows (1×9)
Lats: DB pullovers (1×19) ss Pulldowns (1×10 + X Reps)
Traps/Delts: Rope cable upright rows (2×17,9)
Traps/Delts: Rope cable upright rows (2×17,9)
Brachialis: DB wrist curls (1×20) ss Incline hammer curls (1×8)
Bi’s/Tri’s: Facedown incline concentration curls (1×14) ss Kickbacks (1×12)
Abs: Machine crunches (1×18)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Freaky Friday Summary
I switched up a few things today. For example, I did Rope cable upright rows instead of Lateral-shrugs for upper traps and delts. Those felt great and produced a good pump. I also added a quick biceps-triceps superset–one set of each contracted-position exercise. Nice addition–and always motivating to end the day with full, throbbing arms.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.