Steve: Empty-Gym Wednesday (MMX Compound Aftershock shoulders/arms/abs)

Some people need others in the gym to motivate them. Not me–workouts are meditation, and people get in my way. That’s why I love Wednesdays–usually a fairly empty gym–plus, it’s shoulders and arms.…

Quads/Hams: Leg extensions (2×20,10); Seated leg curls (2×20,9)

Soleus: Seated calf raises (2×22,10)

Delts: One-arm cable laterals (1×21) ss One-arm cable upright rows (1×9); Seated DB presses (1×12(6))

Biceps: Incline curls (1×18) ss Undergrip pulldowns (1×10(6)); Conc. curls (1×12)

Triceps: Incline DB extensions (1×17) ss Palms-facing incline DB presses (1×8(5)); Rope pushdowns (1×12)

Forearms/Tri‘s: DB wrist curls (1×15) ss DB pullovers (1×14)

Forearms/Brachialis: DB wrist curls (1×15) ss Incline hammer curls (1×12)

Abs: Machine crunches (1×18) ss Incline kneeups (1×7(4))

Back/Chest: Reverse machine flyes (1×12); Machine flyes (1×12)

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

Empty-Gym Wednesday Summary

Adding a medium-rep continuous-tension set of an exercise after the MMX Compound Aftershock superset does great things for the pump–I could swear I saw new vascularity on my biceps, but it could’ve been the light or my old eyes playing tricks again. Lol. I’ve also decided not to use the rest/pause add-on set for legs on Wednesday–to conserve energy for the main muscles, shoulders, arms and abs. It worked–I added weight to most of my arm exercises, even the preliminary stretch move.

Diet, Supplements & Nutrient Timing

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