Quads: Leg extensions (2×20,9 R/P 6)
Hamstrings/Glutes: Seated leg curls (2×21,9 R/P 5), Flat-back hyperextensions(2×19,9 R/P 6)
Calves: Leg press calf raises (2×24,12 R/P 7)
Chest: Machine flyes (2×19,8 R/P 5)
Back/Delts: Bent-arm bent-over laterals (2×24,9 R/P 5); Stiff-arm pulldowns (2×19,9 R/P 6); One-arm cable laterals (2×20,8 R/P 5)
Tri‘s/Bi’s: Rope pushdowns (2×19,7 R/P 4); Forward-lean cable curls (2×22,8 R/P 5)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Isolation Friday Summary
I used modified pre-exhaustion at my last end-of-the-week workout. I thought all continuous-tension isolation exercises would be good change to gain. I didn’t count on the buildup of fatigue products throughout, which made me a bit nauseous toward the end. I went pretty fast, so that could’ve been part of it as well, but once I started re-tasting breakfast, I decided to skip abs.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book
