Opted for focused fire today–all-isolation moves. And I added X Reps where appropriate.
Quads: Leg extensions (2×20,9 R/P 5 + X Reps)
Hamstrings/Glutes: Seated leg curls (2×20,8 R/P 5 + X Reps); Flat-back hypers (2×20,7 R/P 5 + X Reps)
Calves: Leg press calf raises (2×23,12 R/P 7)
Chest: Machine flyes (2×20,9 R/P 6)
Back: Bent-arm bent-over laterals (2×20,10 R/P 6); Stiff-arm pulldowns (2×19,8 R/P 6)
Delts: One-arm cable laterals (2×20,9 R/P 5)
Arms: Incline DB extensions (2×21,8 R/P 5); High-incline curls (2×19,7 R/P 4); Rockers (2×22,12)
Hamstrings/Glutes: Seated leg curls (2×20,8 R/P 5 + X Reps); Flat-back hypers (2×20,7 R/P 5 + X Reps)
Calves: Leg press calf raises (2×23,12 R/P 7)
Chest: Machine flyes (2×20,9 R/P 6)
Back: Bent-arm bent-over laterals (2×20,10 R/P 6); Stiff-arm pulldowns (2×19,8 R/P 6)
Delts: One-arm cable laterals (2×20,9 R/P 5)
Arms: Incline DB extensions (2×21,8 R/P 5); High-incline curls (2×19,7 R/P 4); Rockers (2×22,12)
This routine based on the new Anabolic Reload program.
Contracted Friday Summary
This is one of my favorite workouts–every muscle gets focused attention, and you can’t help but feel it deep with the initial high-rep set.