Leg presses instead of cable squats today–that was the only real change. I kept almost everything else the same, with rest/pause, etc…
Quads: Machine leg presses (2×24,12 R/P 7); Sissy squats (1×10 R/P 5)
Hamstrings: Flat-back hypers (2×19,8 R/P 5); Stiff-legged deadlifts (1×10 R/P 6)
Calves: Machine leg press calf raises (2×20,12 R/P 7 R/P 5 R/P 4)
Chest: Machine bench presses (2×19,9 R/P 6); 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 7)
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
Great workout! The rest/pause is a great way to get more volume without adding much time to the workout–and the target muscle feels smashed after.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.