The gym was hot–with more bodies than usual. I worked up a sweat from the very first superset of front squats and back squats on the Smith machine. The straight-set workout on Wednesday did it’s job–it allowed me just enough work and recovery to be very motivated for today’s attack…
Quads/Hams: Feet-forward Smith-machine front squats (2×7,5) ss Smith-machine squats (2×10,8); Leg extensions (1×14) ss Seated leg curls (1×14)
Chest/Midback: Flat flyes (2×15,11) ss Bent-arm bent-over laterals (2×14,10)
Delts/Traps/Chest: Lateral-shrugs (2×15,12) ss Bench-edge pushups (2×10,9)
Delts/Lats: Separate-handle cable upright rows (2×14,11) ss Separate-handle bent-over cable rows (2×14,12)
Tri’s/Bi’s: Incline DB extensions (2×15,11) ss Incline curls (2×12,10)
Tri’s/Lats/Brachialis: DB pullovers (2×12,9) ss Hammer curls (2×12,9)
Forearms: DB reverse wrist curls (2×14,10) ss DB wrist curls (2×18,14)
Abs/soleus: Incline kneeups (1×12) ss Seated calf raises (1×20)
Calves/Abs: Machine leg press calf raises (1×15) ss Machine crunches (1×12)
Abs: Planks (1×60 sec.) ss Leg press calf raises (1×17)
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
On most of the above supersets I added weight for the second round. Also notice that at the end I could not decide on what to do for calves and abs, so I did one round of many different exercises. The gym had emptied out a bit, so that was not a problem–and it felt great. One round allows you to really focus on getting the max out of each move–you know you only have one chance to make it count. Good stuff.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.