I duplicated last Monday’s workout, but I added a rest/pause set to the stretch move–a little volume uptick can’t hurt…
Quads: Cable squats (2×19,10 R/P 6); Sissy squats (1×10 R/P 5)
Hamstrings: Flat-back hypers (2×19,10 R/P 6); DB stiff-legged deadlifts (1×10 R/P 6)
Calves: Seated calf raises (2×20,9 R/P 6); Leg press calf raises (1×14 R/P 8)
Chest: Wide-grip machine dips (2×20,10 R/P 7); Flat flyes (1×9 R/P 5)
Midback/Lats: Chest-supported DB rows (2×20,10 R/P 5); DB pullovers (1×10 R/P 5)
Traps/Delts: DB upright rows (2×20,9 R/P 6); DB shrugs (1×12 R/P 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.
R/P Monday Summary
The added rest/pause set on the stretch move made a big difference. I can feel it in all muscles sitting here after. Rest/pause is a great method to cram more work into a session and trigger new growth–or at least new soreness. Lol.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.