I did my typical Friday regimen: I started with an isolation exercise–today I opted for three sets: 20, 10, 8, adding weight on each. Then I followed with one fairly heavy set of a big midrange move. This strategy is ideal for attacking multiple muscle-fiber types…
Quads: Leg extensions (3×20,10,7); Machine leg presses (1×10)
Hamstrings: Seated leg curls (3×20,9,6); Cable semi-stiff-legged deadlifts (1×12)
Calves: Machine leg press calf raises (3×20,12,9); Seated calf raises (1×15)
Chest: Machine flyes (3×20,10,8); DB bench presses (1×10)
Midback: Bent-arm bent-over laterals (2×20,10); Stiff-arm pulldowns (2×19,10); Shrugs (2×20,12); DB upright rows (1×10)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
LAST CHANCE: Our classic mass-workouts e-book, X-traordinary Muscle Building Workouts, is being removed from the X-Shop Sunday. It will be gone forever after that, so add it to your mass-building library today–a great reference for creating your own programs or you can use any of the proven big 10 workouts as listed. We’re offering it for ONLY $7 (originally $29).
