Last Friday I pre-fatigued each target muscle with an isolation exercise (20,10) and followed with two sets of a big midrange move. Today I did the same, but for the midrange I did a rest/pause set instead. Here’s how it went…
Quads: Leg extensions (2×20,10); Cable squats (1×10 R/P 7)
Hamstrings: Seated leg curls (2×20,8); Flat-back hypers (1×9 R/P 5)
Calves: Seated calf raises (2×22,12); Leg press calf raises (1x12 R/P 8)
Chest: Machine flyes (2×20,10); Machine bench presses (1×9 R/P 5)
Midback: Bent-arm bent-over laterals (1×20)
Lats: Stiff-arm pulldowns (1×19); Pulldowns (1×10 R/P 7)
Traps/Delts: DB shrugs (2×20,10); DB upright rows (1×10 R/P 6)
Lats/Tri’s/Brachialis/Bis: DB pullovers (2×12,10) ss Hammer curls (2×10,8)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Rest/Pause Friday Summary
Doing rest/pause instead of two individual sets saved time and upped the intensity. It’s more demanding but a good change to gain–but more pain.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.