Getting good at these full-body workout sessions–felt strong all the way through today. I’m even thinking about doing a drop or rest/pause set on the last set of some exercises to up the growth ante a bit. Here’s today’s workout–felt great…
Quads: Machine leg presses (3×25,12,9)
Hams: Seated leg curls (3×20,10,8 + StatX)
Calves: Machine leg press calf raises (3×22,12,8 + StatX)
Chest: Converging machine bench presses (3×20,10,7 + StatX)
Midback: Separate-handle machine rows (3×22,11,8 + StatX)
Lats: DB pullovers (3×22,11,7 + StatX)
Delts: One-arm cable laterals (3×20,10,8 + StatX)
Triceps: Incline extensions (3×23,10,8 + StatX)
Biceps: Incline curls (3×22,10,7 + StatX)
Forearms: DB wrist curls (2×22,15) ss Rockers (2×17,14)
Abs: Machine crunches (3×20,10,7 + StatX)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Summary: I’ve been doing the StatX hold on the last set only. Man, it is painful–and the time varies depending on the exercise. Some I can hold for 20 to 30 seconds, others it’s less than 10 seconds. I’m hoping I can add time as I adapt–a good progressive measure to help boost hypertrophy.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.