I decided to pick one exercise for each target muscle and hit my MMX sequence–high reps, rest 30 seconds, then lower reps with a rest/pause set added. For some bodyparts I chose an isolation move; for others it was compound; however, I did avoid any exercise that would affect my lower legs, as I still have a right calf strain that’s hampering my gait…
Chest: Machine flyes (2×20,10 R/P 5)
Lats: Undergrip pulldowns (2×20,10 R/P 6)
Midback: Separate-handle cable rows (2×18,10 R/P 5)
Delts: One-arm cable laterals (2×20,9 R/P 5)
Upper traps: DB shrugs (2×21,12)
Tri’s/Brachialis/Bi’s: DB
Quads: Leg extensions (2×18,8 R/P 5)
Hams: Seated leg curls (2×18,8 R/P 5)
Abs: On-the-floor hip curls (2×12,8)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Favorite Friday Summary
Empty gym, but of course one of the two people there was on the leg extension, so I pushed legs to the end of my workout. Not a big deal since it was isolation day for those bodyparts. The one exercise that really surprised me was Undergrip pulldowns. I haven’t done them with a curl grip in a while, and I really felt my lats much better. Always good to get that mind-muscle connection with some change to gain.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.