My last workout was Thursday, so I’ve had three full days of recovery (with a few runs in there too). The result: mega pump today. By the end of the workout I looked like I’d added 10 pounds of muscle. Motivating–and I felt great after. So my two-workout week worked well for revitalizing me. Here’s what I did today…
Quads: Machine leg presses (3×25,11,10 + Sissy squat StatX)
Hams: Seated leg curls (3×202,11,9 + StatX)
Calves: Leg press calf raises (3×22,12,10 + StatX)
Chest: Wide-grip machine dips (3×20,10,8 + StatX)
Midback: Separate-handle cable
Lats: DB pullovers (3×22,11,9 + StatX)
Delts: One-arm cable laterals (3×20,11,9 + StatX)
Triceps: Cable pushouts (3×23,12,9 + StatX)
Biceps: Incline curls (3×23,11,9 + StatX)
Forearms: DB wrist curls (2×17,14) ss Rockers (1×17,15)
Abs: On-the-floor kneeups (2×10,8) ss On-the-floor crunches (2×17,12)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Hams: Seated leg curls (3×202,11,9 + StatX)
Calves: Leg press calf raises (3×22,12,10 + StatX)
Chest: Wide-grip machine dips (3×20,10,8 + StatX)
Midback: Separate-handle cable
Lats: DB pullovers (3×22,11,9 + StatX)
Delts: One-arm cable laterals (3×20,11,9 + StatX)
Triceps: Cable pushouts (3×23,12,9 + StatX)
Biceps: Incline curls (3×23,11,9 + StatX)
Forearms: DB wrist curls (2×17,14) ss Rockers (1×17,15)
Abs: On-the-floor kneeups (2×10,8) ss On-the-floor crunches (2×17,12)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Summary: The only Monday exercise changes today were Cable pushouts for triceps (instead of Incline extensions) and On-the-floor kneeups supersetted with crunches. I haven’t done Cable pushouts in a while–they felt great and really pumped my tri’s. The continuous tension made a difference. For abs I’ve only been doing a knee up exercise on Wednesdays, so I thought I needed to add that move on the floor on another day. Motivation was up, so today was the day. Felt great.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.