On Mondays I do two rounds of antagonist-, or opposing-, muscle supersets, and I follow with one set of a different exercise for one of those target muscles. It’s a lot of focused work in a short time. Sometimes there is nausea–but I haven’t puked yet. Lol. Here’s how my hour-long session went today…
Quads/Hams: DB squats (2×15,12) ss Hypers (2×12,10); Seated leg curls (1×12 + X Reps)
Chest/Midback: Flat flyes (2×15,10) ss Bent-arm bent-over laterals (2×14,12); Machine dips (1×11)
Delts/Lats: Cable upright rows (2×15,12) ss Bent-over undergrip cable rows (2×14,12); Arnold presses (1×12)
Triceps/Biceps: Lying extensions (2×12,10) ss Seated DB curls (2×12,10)
Lats/Tri’s/Brachialis: DB pullovers (2×15,12) ss Lateral-shrugs (2×11,9)
Forearms/Abs: DB reverse wrist curls (2×15,10) ss DB wrist curls (2×17,14); Hammer curls (1×10)
Calves/Abs: On-the-floor kneeups (2×12,9) ss Leg press calf raises (2×19,15); Seated calf raises (1×20)
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 did a few different exercises compared to last Monday. For example, instead of Pushdowns for tri’s, I did Lying DB extensions. I also did Lateral-shrugs after Pullovers–I usually do Hammer curls as the second move. It’s good to change not only for unique muscle stimulation but for mental stimulation as well–getting bored with your workout is how you can go stagnate and possibly get injured as you just “go through the motions.”
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.