Summer is here–this is the official first day. And thanks to my injury–that has finally healed (I hope)–I’m not quite in shape. I see myself in the mirror and realize there’s work to do. I’m ready to hunker down, however. Still liking my quick-HIT workouts–but now I can add in some cardio on off days…
Hamstrings: DB semi-stiff-legged deadlifts (1×9 Xcen + 7 Xcel)
Quads: Step-back lunges (1×8 Xcen + 7 Xcel)
Calves: One-leg calf raises (1×7 Xcen + 6 Xcel)
Chest: DB bench pressess (1×9 Xcen + 7 Xcel)
Lats/Midback: Chest-supported
Traps/Delts: DB upright rows (1×9 Xcen + 9 Xcel)
Brachialis/Tri’s/Abs: Incline hammer curls (1×12); DB pullovers (1×12); Bench kneeups (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.
MMX Midrange Monday Summary
Motivation is creeping back, which is why I added the ancillary work at the end. I’m hoping to ramp up my volume gradually for all muscle groups over the next few weeks–as long as there are no more muscle or joint tweaks.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.