Overslept a bit today, probably due to the time change. Because of that, I pulled back–no rest/pause add-on sets and no additional arm/shoulder work…
Quads: Leg presses (2×22,9)
Calves: Leg press calf raises (2×20,10 + StatX)
Hams: Flat-back hyperextensions (2×19,8)
Chest: Machine dips (2×19,9 + StatX)
Midback: Separate-handle cable rows (2×20,10 + StatX)
Lats: Pulldowns (2×20,9 + StatX)
Traps/Delts: EZ-bar cable upri
Traps/Delts: EZ-bar cable upri
Abs: On-the-floor reverse crunches (2×14,9)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Time-Change Monday Summary
One of my fastest workouts in a while–no rest/pause add-on sets took it down to 35 minutes. Plus, no one got in my way; gym was fairly empty. I went back to Machine dips for chest, as I seem to get more chest soreness with the decline angle and more residual triceps work.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.