Back to my standard high-rep set and lower-rep set + drop with speed reps (speed drop). It’s such a quick, efficient hit for the target muscle that it’s my go to workout during this full-body phase…
Quads/Hams: Cable squats (2×19, 9(8 + X Reps)); Seated leg curls (2×20,9(8 + X Reps))
Calves: Machine leg press calf raises (2×20,11(8 + X Reps))
Chest: Wide-grip machine dips (2×20,10(7 + X Reps))
Midback: Separate-handle cable rows (2×20,10(9 + X Reps))
Delts: Wide-grip cable upright rows (2×19,9(6 + X Reps)
Tri’s/Bi’s: Lying extensions (2×20,10(6 + X Reps)); DB curls (2×20,10(6 + X Reps))
Midback: Separate-handle cable rows (2×20,10(9 + X Reps))
Delts: Wide-grip cable upright rows (2×19,9(6 + X Reps)
Tri’s/Bi’s: Lying extensions (2×20,10(6 + X Reps)); DB curls (2×20,10(6 + X Reps))
Forearms: DB wrist curls (2×20
Abs: Incline kneeups (2×12,8)
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
It will be Compound Aftershock at my next workout, so I tried to use different exercises today than for that workout. For example, Cable squats instead of DB squats, Wide-grip dips instead of a Bench press, etc. The multiple rep ranges, short rests and rep-speed change makes for a fantastic quick target hit. And the nausea is fun too. Lol.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.