I made a few exercise changes from last Friday’s workout. That’s part of my change-to-gain plan. For example, last Friday I did DB stiff-legged deadlifts for hams; today it was Flat-back hyperextensions–and I did a static-hold in the stretch position after the last set: Change to gain with ending pain. Lol….
Quads: Leg extensions (3×22,11,9 + StatX)
Hams: Flat-back hyperextenions (3×24,12,8 + StatX)
Calves: Leg press calf raises (3×25,14,10 + StatX)
Chest: Low-incline flyes (3×20,10,7 + StatX)
Midback: Cable upright rows (3×20,11,8 + X Reps)
Lats: Stiff-arm pulldowns (3×20,10,7)
Delts: Seated DB presses (3×20,9,7 + X Reps)
Triceps: Pushdowns (3×22,12,8 + StatX)
Biceps: Seated concentration curls (3×22,10,7)
Forearms: DB reverse wrist curls (2×22,10) ss DB wrist curls (2×20,11)
Abs: Crunches (2×25,10 + StatX)
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: So while I work every muscle on Monday, Wednesday and Friday with different exercises, I also change some exercises on the designated day workout. Last Friday I did DB upright rows; today I did Separate-handle cable upright rows. Machine presses last Friday; DB presses today. Most exercises stayed the same from last Friday to today–Leg extensions, for instance. Still, the variety (change to gain) I get with this program is amazing. Loving it.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.