As usual, it was iso-focus Friday. I did a contracted-position move first, high-rep set (20-ish), lower-rep set (9-ish) and a rest/pause after. Then I did one all-out compound, or midrange, move set. Here’s how it went…
Quads: Leg extensions (2×20,9 R/P 6); Machine leg presses (1×10)
Hamstrings/Glutes: Seated leg curls (2×20,8 R/P 5); Flat-back hypers (1×10)
Calves: Leg press calf raises (2×22,12 R/P 8); Seated calf raises (1×12)
Chest: Machine flyes (2×20,80 R/P 4); Machine bench presses (1×9)
Back: Bent-arm bent-over laterals (2×20,9 R/P 6); Pulldowns (1×10); DB upright rows (1×12); Machine rows (1×12)
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.
Iso-MMX + Midrange Friday Summary
Doing an isolation exercise first initiates a pre-exhaustion effect–I can’t use as much weight on the compound, or midrange, move that follows, but I feel it much more in the target muscle. This is ideal change to gain–and the high-rep set makes for even more growth-inducing pain.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book