My first workout of the week is the most taxing–because it’s mostly compound midrange moves–but it’s a favorite because it trains a lot of muscle mass in a short period of time…
Quads/Hams: Machine leg presses (2×20,7 R/P 5)
Calves: Seated calf raises (2×20,10 R/P 6)
Chest: Wide-grip machine dips (2×19,8 R/P 5)
Back: Chest-supported DB rows (2×20,9 R/P 6); DB upright rows (2×18,9 R/P 6)
Tri’s/Bi’s/Brachialis: DB pullovers (2×14,10) ss Hammer curls (2×10,8)
Workout based on combining MMX Mega-Mass Workout and Size Surge Workout.
MMX Midrange Tuesday Summary
It still amazes me how thorough those three sets (20,10 R/P 6) are for each muscle. In just a few minutes, the target is smashed–lots of blood flow and ready to grow.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book