Confession time: I missed Monday’s workout. Why? I was still sore in my legs from three sets of Smith-machine squats on Friday. But what’s strange is that most of the soreness was in my inner thighs (adductors) to the point of being debilitating, not quads. Perhaps my stance was too wide. Back to the gym today feeling good…
Quads: Leg extensions (1×20), Machine leg presses (1×10 R/P 6)
Hamstrings/Glutes: Seated leg curls (1×18), Flat-back hypers (1×10 R/P 5)
Calves: Leg press calf raises (1×20), Loose-form leg press calf raises (1×10 R/P 5)
Chest: Machine flyes (1×20), Wide-grip machine dips (1×8 R/P 4)
Back: Bent-arm bent-over laterals (1×20), Chest-supported DB rows (1×12 R/P 7); Lateral/shrugs (1×20), DB upright rows (1×9 R/P 6)
Tri’s/Bi’s/Brachialis: DB pullovers (2×14,10) ss Hammer curls (2×10,8)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Pre-Ex Wednesday Summary
I thought about not doing the rest/pause add-on, but I enjoy soreness so much I went for it. Lol.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book