Steve: Shoulders & Arms MMX (+ legs, chest, back, abs)

Did a bit more today than usual–because my wife was with me, doing her own thing and taking her sweet time (Lol). Great workout with some extra calf stretching for fun…

Quads/Hams/Soleus: Leg extensions (2×20,10), Seated leg curls (2×20,9); Seated calf raises (2×20,10)

Delts: Incline one-arm laterals (1×20) ss One-arm Arnold presses (1×10)

Triceps: Incline DB extensions (1×20) ss Palms-facing incline DB presses (1×8)

Biceps: Incline curls (1×19) ss Undergrip pulldowns (1×9)

Forearms/Brachialis: DB wrist curls (1×19) ss DB reverse wrist curls (1×15) ss Incline hammer curls (1×9 + X Reps)

Chest/Back: Reverse machine flyes (1×15); Machine flyes (1×18); Wide-grip machine dips (1×12 + StatX)

Traps/Delts: Cable upright rows (2×18,8 + X Reps)

Abs: Machine crunches (1×18) ss Incline kneeups (1×6 + X Reps)

Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.

Shoulders-Arm-and-More Summary

I didn‘t list the calf stretching I did at the end to waste time as my wife finished her workout. Felt good. So did the arm work–because I went a bit heavier on the compound moves. The extra work, such as adding Wide-grip machine dips, boosted my arm pump–always a good thing.

Diet, Supplements & Nutrient Timing

For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.