Last Wednesday I used all stretch moves. Today I went for mostly midrange work and hammered shoulders and arms with three sets per exercise–20 reps, 10 reps, then 6 to 8 X-centric reps (lift in one second, lower in six). Unreal feel and awesome pump; however, I did skip my isolation leg work because I went in feeling a bit under the weather…
Delts: Machine presses (3×20,9,7 X-cen); One-arm cable laterals (3×20,9,7 X-cen)
Biceps: Seated DB curls (3×18,9,7 X-cen)
Triceps: Lying DB extensions (3×19,8,8 X-cen)
Forearms: DB wrist curls (2×18,12)
Lats/Tri‘s/Brachialis: DB pullovers (1×15) ss Low-incline hammer curls (1×12)
Abs: Flat-bench reverse cruches (1×18); Incline kneeups (1×8); Flat-bench reverse crunches (1×7 X-cen)
Calves: Machine leg press calf raises (2×18,12)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Triple-Set MMX Wednesday Summary
This three-set sequence is incredible. You get high reps, low reps and a change of tempo with negative emphasis. Mega change to gain. It’s a go-to mass trigger to get you bigger.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.