Gotta love an empty gym on a Monday morning. It was so motivating that I decided to do three progressively heavier sets on the midrange move (DP 3X), although on some I only did two when there was crossover, such as mid-back and lats…
Quads: Leg presses (3×21,11,6); Sissy squats (1×10)
Hamstrings: Flat-back hypers (2×19,10); Semi-stiff-legged deadlifts (1×11)
Calves: Leg press calf raises (3×22,12,9); Seated calf raises (1×15)
Chest: Wide-grip machine dips (3×20,10,7); Flat flyes (1×10)
Midback/Lats: Cable rows (2x20,10); Incline shrugs (1×11); Pulldowns (2×18,9); DB pullovers (1×12)
Traps/Delts: DB upright rows (2×20,9); DB shrugs (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.
Midrange-Stretch Monday Summary
The two to three sets of a big midrange move always works great–the classic pyramid with a twist. When it’s three sets, I rest 30 seconds between sets 1 and 2; then one minute between sets 2 and 3. That’s because the fiber activation moves from slow-twitch to fast twitch over the progression. Then the stretch move hammers the fast-twitch even more. A definite grow-power workout.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.