It’s almost mid-December–so why is the gym so damn crowded at 6:30 a.m.? No problem, I can adapt and adjust–which I did on my very first round, and many others too…
Quads: Sissy squats (1×18) ss Leg presses (1×10 + StatX)
Hams: Seated leg curls (1×20) ss Flat-back hyperextensions (1×10 + StatX)
Calves: Leg press calf raises (1×20) ss Loose-form leg press calf raises (1×7 + StatX)
Chest: Flat-bench flyes (1×19) ss DB bench presses (1×9 + StatX)
Midback: Forward-lean DB shrugs (1×18) ss DB bent-over rows (1×9)
Lats: DB pullovers (1×19) ss Undergrip bent-over rows (1×10)
Delts: Incline one-arm laterals (1×19) ss One-arm DB presses (1×9)
Delts: Incline one-arm laterals (1×19) ss One-arm DB presses (1×9)
Tri’s/Bi’s: Incline DB extensions (2×15,12 + StatX) ss Incline curls (2×14,11 + StatX)
Forearms/Brachials: DB wrist curls (1×22) ss Hammer curls (1×10)
Abs/Soleus: Machine crunches (1×18) ss 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.
Aftershock Summary
A number of different exercises today compared to my last Compound Aftershock workout. Felt great and the pump was amazing, even doing only two sets per exercise. The high-rep stretch-move set really primes the muscle for the compound exercise that follows and also primes the pump. If you need a fast mass blast, I highly recommend this. You could even do two rounds on some of the supersets if you need more work (I don’t).
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.