Last Wednesday I began with an isolated stretch exercise for the target muscle, first set high reps. Today I mixed it up and did a big midrange move first with a high-rep set first, followed by a heavier set. Then I moved to a contracted-position exercise for two final heavier sets…
Delts: Machine presses (2×20,10); Seated laterals (2×10,8 + X Reps)
Triceps: Close-grip DB bench presses (2×18,8); Pushdowns (2×10,7 + X Reps)
Biceps: Undergrip pulldowns (2×20,10); Concentration curls (2×10,8)
Forearms: Incline hammer curls (2×12,9); Rockers (2×15,12)
Abs: Planks (1×1 min., 1×40 sec.); Full-range machine crunches (2×12,9 + X Reps)
Triceps: Close-grip DB bench presses (2×18,8); Pushdowns (2×10,7 + X Reps)
Biceps: Undergrip pulldowns (2×20,10); Concentration curls (2×10,8)
Forearms: Incline hammer curls (2×12,9); Rockers (2×15,12)
Abs: Planks (1×1 min., 1×40 sec.); Full-range machine crunches (2×12,9 + X Reps)
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-Contracted Wednesday
The reason I chose a big midrange exercise first was to get some residual work for chest and back. Worked nicely and had me feeling more anabolic (more big muscles involved). Great workout, even though gym was somewhat crowded (don’t these people have jobs? Lol)
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.