I used the rest/pause add-on from last Monday again. Slight volume jack for more mass…
Hamstrings: DB semi-stiff-legged deadlifts (1×9 Xcen + 8 Xcel R/P 7)
Quads: Step-back lunges (1×9 Xcen + 8 Xcel R/P 7)
Calves: One-leg calf raises (1×9 Xcen + 7 Xcel R/P 7)
Chest: DB bench pressess (1×9 Xcen + 8 Xcel R/P 7)
Lats/Midback: Chest-supported DB bent-over rows (1×9 Xcen + 8 Xcel R/P 7)
Traps/Delts: DB upright rows (1×9 Xcen + 8 Xcel R/P 7)
Arms: DB pullovers (1×15); Seated hammer curls (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.
Xcen-Xcel-R/P Monday Summary
The reps on this 3-way sequence usually go 9-8-7. Some exercises are more difficult than others–like one-leg calf raises. I must be adapting, as I was able to add a round for arms at the end–or maybe it was just a bolt of motivation.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.