Feeling good today, but I still decided to go all isolation–with lots of rest/pause…
Quads: Leg extensions (2×20,10 R/P 6 R/P 4)
Hamstrings/Glutes: Seated leg curls (2×20,9 R/P 5 R/P 4); Flat-back hypers (2×19,10 R/P 6 R/P 4)
Calves: Leg press calf raises (2×22,12 R/P 8 R/P 6)
Chest: Machine flyes (2×20,10 R/P 6 R/P 4)
Back: Bent-arm bent-over laterals (2×20,10 R/P 6 R/P 4); Stiff-arm pulldowns (2×18,9 R/P 6 R/P 5); Lateral shrugs (2×22,12 R/P 8 R/P 6)
Tri’s/Bi’s/Brachialis: DB pullovers (2×12,9); Hammer curls (2×12,10)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Isolation Friday Summary
I did almost the identical routine from last Friday, but I added a rest/pause set to every exercise. That slight volume increase made for a bigger, better pump–and reliving my breakfast.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book