Steve: Rest/Pause MMX Monday (legs, chest, back, abs)

Mondays are simple–one exercise per muscle, high-rep set + low-rep set with rest/pause. Sailed through MMX Monday; gym was fairly empty…

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: Separate-handle cable rows (2×20,10(7))

Lats: Pulldowns (2×19,9(5) + StatX)
Traps/Delts: EZ-bar cable upright rows (2×19,9(6) + X Reps)

Back: DB pullovers (1×15) ss Lateral-shrugs (1×112)

Arms: No direct work today

Forearms/Brachialis: Wrist curls (1×22) ss Incline hammer curls (1×10)

Abs: Flat-bench reverse crunches (1×16) ss Incline kneeups (1×7)

Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.

Rest/Pause MMX Monday Summary

While it doesn’t look like my arms are getting much work, they are getting hammered indirectly–everything from Machine dips to Pulldowns to Upright rows to Cable rows. And today there is much more of that because of an increase in compound-move sets. For that reason, I’ve decided to remove the few direct-arm sets today. Wednesday is direct arm day, so maybe the pump will be even greater. We shall see if the swole is set free.

Diet, Supplements & Nutrient Timing

For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.