I missed my early week workouts due to a flare-up of my lower-leg injury. Not sure what I did, but limping around sucks. It felt better today, so I decided to train everything with only two sets, MMX Pre-Ex: isolation exercise for 20 reps followed by a heavier compound move for 10. Great full-body workout…
Quads: Leg extensions (1×20), Cable squats (1×10)
Hamstrings/Glutes: Seated leg curls (1×20), DB stiff-legged deadlifts (1×10)
Calves: Leg press calf raises (1×20,10)
Chest: Machine flyes (1×20), Wide-grip machine dips (1×9)
Back: Bent-arm bent-over laterals (1×20), Chest-supported DB rows (1×12); Stiff-arm pulldowns (1×18), Pulldowns (1×10); Lateral/shrugs (1×20), DB upright rows (1×10)
Arms: Facedown incline DB curls (1×20) ss Kickbacks (1×20), Incline hammer curls (1×12) ss DB pullovers (1×12)
Abs: Machine crunches (1×12)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
MMX Pre-Ex Friday Summary
I did not rest going from the isolation move to the compound; however, there is some rest as I had to walk to the other piece of equipment, which took 10 to 20 seconds. This is a great, fast workout with concentrated hits on every bodypart. Using rest/pause on the compound exercise would be an excellent way to up the volume without adding much time to the workout. It would also up the puke factor as well.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book