I took Friday off from the gym for recuperation purposes, so today I did a straight-set full-body workout, 2 sets–15,10. Felt great, pump was off the charts, and I did not feel drained after. Bonus: Gym was empty–even better…
Quads/Hams: Feet-forward Smith-machine squats (2×15,10)
Calves: Machine leg press calf raises (2×18,12); Seated calf raises (1×18)
Chest: Converging machine bench press (2×15,10)
Midback: Separate-handle cable rows (2×15,11)
Delts: Seated Arnold presses (2×16,10); Lateral-shrugs (2×15,10)
Tri’s/Bi’s: Incline DB extensions (2×16,10); Seated curls (2×15,10)
Tri’s/Lats/Brachialis: DB pullovers (1×12) ss Hammer curls (1×10)
Abs: Incline kneeups (1×12); Machine crunches (1×12)
Chest: Converging machine bench press (2×15,10)
Midback: Separate-handle cable rows (2×15,11)
Delts: Seated Arnold presses (2×16,10); Lateral-shrugs (2×15,10)
Tri’s/Bi’s: Incline DB extensions (2×16,10); Seated curls (2×15,10)
Tri’s/Lats/Brachialis: DB pullovers (1×12) ss Hammer curls (1×10)
Abs: Incline kneeups (1×12); Machine crunches (1×12)
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 workout only took about 45 minutes, but it was very thorough. I like hitting a higher-rep set, add weight, rest about 45 seconds, then hit around 10 reps. You know you need to get it done in two sets, then you get to move on to a different exercise, and sometimes a new bodypart. This workout is a keeper. I may even do it again Wednesday with a few exercise swaps.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.