Nice, empty gym again. My Wednesday workout is never complicated, however, so that didn’t matter. I decided on high-rep stretch move, rest 30 seconds, add weight, 8-10 reps. Then I went to a contracted-position exercise for two sets of 9-12 reps–delts kicked it off, and I trained that a bit differently than I just described…
Delts: One-arm cable laterals (3×22,12,8); Machine presses (2×12,9)
Triceps: Cable pushouts (2×22,10); Rope pushdowns (2×10,8)
Biceps: Incline curls (2×20,9); Concentration curls (2×10,8)
Forearms: DB wrist curls (2×22,12); Rockers (2×15,12); Incline hammer curls (1×9 R/P 7 R/P 5)
Abs: Full-range machine crunches (3×20,12,9)
Triceps: Cable pushouts (2×22,10); Rope pushdowns (2×10,8)
Biceps: Incline curls (2×20,9); Concentration curls (2×10,8)
Forearms: DB wrist curls (2×22,12); Rockers (2×15,12); Incline hammer curls (1×9 R/P 7 R/P 5)
Abs: Full-range machine crunches (3×20,12,9)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Stretch-Contracted Wednesday
As I got to the end of my workouts, I knew I wanted to train brachialis with hammer curls–so I decided to try something a bit different: double rest/pause. I used the same weight and rested 10 seconds between each set.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.