Woke up feeling like I was fighting off a virus. I’m not training for the Olympia this year (lol), so I can afford to back off a bit. I morphed the workout into a Maintenance Monday–one set for each muscle, 12-15 reps…
Hamstrings/Quads: DB semi-stiff-legged deadlifts alternated with DB squats (1×12)
Calves: Donkey calf raises (1×30)
Chest/Back: DB bench presses (1×15) ss DB undergrip bent-over rows (1×15)
Upper Back/Chest: DB upright rows (1×15) ss DB incline bench pressess (1×15)
Bi‘s/Tri’s: Incline curls (1×15) ss DB incline extensions (1×15
Abs: Bench kneeups (1×15)
Calves: Donkey calf raises (1×30)
Chest/Back: DB bench presses (1×15) ss DB undergrip bent-over rows (1×15)
Upper Back/Chest: DB upright rows (1×15) ss DB incline bench pressess (1×15)
Bi‘s/Tri’s: Incline curls (1×15) ss DB incline extensions (1×15
Abs: Bench kneeups (1×15)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Maintenance Monday Summary
Most of these were antagonist-muscle supersets, one exercise for 15 reps followed by another exercise for the opposing muscle for 15. Except the first round: I did a DB stiff-legged deadlift rep followed by a DB squat rep–back and forth for 12 of each. Made it through without having to change my underwear. Success.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.