One key change from last Monday–I swapped step-back lunges for DB squats. Totally different quad feel…
Hamstrings: DB semi-stiff-legged deadlifts (1×9 Xcen + 8 Xcel R/P 7)
Quads: DB squats (1×9 Xcen + 6 Xcel R/P 8)
Calves: One-leg calf raises (1×9 Xcen + 7 Xcel R/P 7)
Chest: DB bench pressess (1×9 Xcen + 8 Xcel R/P 7)
Lats/Midback: Chest-supported DB bent-over rows (1×9 Xcen + 8 Xcel R/P 7)
Traps/Delts: DB upright rows (1×9 Xcen + 8 Xcel R/P 7)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Midrange Monday Summary
DB squats were more demanding on my lungs, that’s for sure. Working both legs at once as opposed to one-leg Lunges was more challenging–so much so that I dumped my end-of-workout arm work. I’ll just have to hit the guns that much harder on Wednesday.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.