As usual on Fridays I started with an isolation exercise–but today I did three sets: 20, 10, 8, adding weight on each). Then I followed with one fairly heavy set of a big midrange move. I figure this strategy is a good one for Friday because I work these same muscles on Monday with the big midrange move first–change to gain…
Quads: Leg extensions (3×20,10,7); Machine leg presses (1×12)
Hamstrings: Seated leg curls (3×20,9,6); DB stiff-legged deadlifts (1×11)
Calves: Machine leg press calf raises (3×22,12,9); Seated calf raises (1×15)
Chest: Machine flyes (23×20,10,8); DB bench presses (1×10)
Midback: Bent-arm bent-over laterals (3×20,10,7); DB upright rows (1×12 R/P 7)
Lats: Stiff-arm pulldowns (3×19,10,7); Pulldowns (1×10 R/P 6)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
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MMX Pre-Ex Friday Summary
The three progressively heavy isolation sets pre-fatigued the target muscle, which made the midrange move much more effective–from a deep fiber-firing perspective. Excellent, focused workout. Good change–and pain–to gain.
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