I had such a great workout last Friday that I mirrored that session almost exactly. I looked back at my training blog from last week and memorized what I did. And I was right–another great workout, a pumped-up way to start the weekend…
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: Cable upright rows (2×14,11) ss Bent-over cable rows (2×14,12)
Tri’s/Bi’s: Incline DB extensions (1×14) ss Incline curls (1×14)
Tri’s/Lats/Brachialis: DB pullovers (2×12,9) ss Hammer curls (2×12,9)
Abs/soleus: Incline kneeups (1×12) ss Seated calf raises (1×17)
Calves/Abs: Machine leg press calf raises (1×15) ss Machine crunches (1×12)
Abs: Planks (1×60 sec.) ss Machine leg press calf raises (1×15)
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
I guess my old memory isn’t as sharp as it used to be–I forgot to do my forearm supersets, which was DB wrist curls ss DB reverse wrist curls. Oh well, I’ll grip my margarita glass extra hard tomorrow night. Lol. Anyway, this is a great workout, and the higher-rep leg work to kick everything off has powerful anabolic actions, as shown in a new study. See this weekend’s e-zine for info on that.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.