MMX Pyramid
Doing Feet-forward Smith-machine squats first always gives me some apprehension–especially at 6:50 a.m. And doing 20 reps on the first set to near failure really wakes a guy up. Lol. But, it also shocks the anabolic environment for overall growth. Gotta love that…
Quads/Hams: Feet-slightly-forward Smith-machine squats (3×20,10,8 + StatX Sissy Squat)
Calves: Seated calf raises (3×22,12,9 + StatX)
Chest: Cable flye/presses (3×20,11,8 + StatX)
Lats: Pulldowns (3×20,11,7)
Delts: Seated laterals (3×20,10,7 + DB upright rows)
Triceps: Lying DB extensions (3×20,10,6 + StatX)
Biceps: Seated DB curls (3×22,11,8 + StatX)
Forearms/Brachialis: Incline hammer curls (2×10,8 + StatX)
Abs: Planks (2×60 sec., 50 sec.) ss Low-incline kneeups (2×10,7 + 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: Looking back at my workout, I realize that I forgot Bent-arm bent-over laterals. At least I added a set of DB upright rows immediately after my last set of Seated laterals. I also did some Shrugs after. I knew intuitively that my mid back wasn’t getting the focused work. I carry my routine in my pocket and just missed the Bent-arm bent-over laterals. Still what a muscle-stoking, shirt-soaking workout. Loved it.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.