These days my Monday workouts are simple: one exercise, one high-rep set followed by a lower-rep set with a rest/pause set tacked on. I’m not sure if I like it better than supersetting a high-rep stretch move with a lower-rep compound exercise (Fridays), but it is change to gain–here’s today’s pain…
Quads: Leg presses (2×22,10(5))
Calves: Leg press calf raises (2×20,10(6) + StatX)
Hams: Flat-back hyperextensions (2×19,8(5))
Chest: Wide-grip machine dips (2×18,9(5) + StatX)
Midback: Smith-machine bent-over rows (2×20,10(7))
Lats: Pulldowns (2×19,9(5) + StatX)
Traps/Delts: Separate-handle cable upright rows (2×18,9(6) + X Reps)
Traps/Delts: Separate-handle cable upright rows (2×18,9(6) + X Reps)
Back: DB pullovers (2×14,10) ss Lateral-shrugs (2×10,8)
Arms: Concentration curls (2×12,9), Kickbacks (2×12,8)
Forearms/Brachialis: Incline hammer curls (2×10,8)
Abs: Machine crunches (1×16)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
One-Move Monday Summary
My Monday workouts seem to be expanding, especially if you count the rest/pause sets as add-on extras. I started running out of gas at the end, which is why I did only one set of an isolation move for abs instead of my usually Incline kneeups–which are tough. I’m in that dilemma where I’m wondering if I’m doing too much or not enough. Good pumps, and when there’s good swell, all is well.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.