Even though I trained every major muscle, the fly-by Friday workout went quickly. I had to make a few changes due to that group of people I try to avoid at the gym–others. LOL…
Quads: Sissy squats (1×19) ss DB squats (1×10)
Hams: DB semi-stiff-legged deadlifts (1×17) 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: Narrow-grip cable midback stretch-squeezes (1×20) ss Machinerows (1×9)
Lats: DB pullovers (1×19) ss Pulldowns (1×10 + X Reps)
Traps/Delts: Cable shrugs (1×19) ss Cable upright rows (1×9), One-arm cable laterals (1×11 + X Reps)
Traps/Delts: Cable shrugs (1×19) ss Cable upright rows (1×9), One-arm cable laterals (1×11 + X Reps)
Brachialis: DB wrist curls (1×18) ss Alternate hammer curls (1×8)
Bi’s/Tri’s: Machine preacher curls (1×14) ss Pushdowns (1×15)
Abs: Machine crunches (1×18) s
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Fly-By Friday Summary
I’m starting to adapt to these workouts, so I’m able to add exercises. I’m wondering if I should do two rounds of some supersets or a rest/pause set added to the second exercise. Probably the second option to make it more gradual. I’ll contemplate that change-to-gain tactic over the weekend. Happy Super Bowl!
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.