Today was full body, including delts and arms–pre-exhaustion for most bodyparts. That is, an isolation (contracted) exercise for 20-ish reps followed by a compound (midrange) for 8-10, 10-second rest/pause, then rep out with that same weight.
Quads: Leg extensions (1×20), Machine leg presses (1×10 R/P 6)
Hamstrings/Glutes: Seated leg curls (1×21), Flat-back hyperextensions (1×11 R/P 6)
Calves: Leg press calf raises (1×24), Seated calf raises (1×12 R/P 7)
Chest: Machine flyes (1×20), Machine dips (1×8 R/P 4)
Back/Delts: Bent-arm bent-over laterals (1×24), Chest-supported DB rows (1×12 R/P 6); Lateral/shrugs (1×20), DB upright rows (1×10 R/P 5)
Tri‘s/Bi’s: Pushdowns (1×22), Lying DB extensions (1×9 R/P 5); Facedown inclinecurls (1×19), Seated DB curls (1×8 R/P 4)
Abs: Machine crunches (1×20), Floor kneeups (1×9 R/P 5)
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 Thursday Summary
This is one of my favorite workouts–everything get hammered with high reps, lower-rep heavier weights and rest/pause. It’s a multi-fiber assault. I feel bigger already.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book