Getting back to my commercial gym has really re-invigorated my workouts. Today I did a midrange Monday but with a twist–I added a fairly heavy stretch exercise to the mix…
Quads: Leg presses (2×21,10); Sissy squats (1×10)
Hamstrings: DB semi-stiff-legged deadlifts (2x12,9)
Calves: Leg press calf raises (3×22,12,9)
Chest: Machine bench pressess (2×20,10)
Lats/Midback: Chest-supported DB bent-over rows (2x20,10)
Traps/Delts: DB upright rows (1×20); DB shrugs (1×12)
Lats/Brachialis: DB pullovers (2×12,9); Seated hammer curls (1×9)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
MMX Midrange-Stretch Monday Summary
I haven’t done leg presses in months, so I’m sure I’ll have some quad soreness from the unique angle. The high-rep set was a quad/butt burner for sure. Notice that on all exercises, I did a high-rep set, rested for 30 seconds as I added weight, then did a second set for lower reps. The stretch move followed after a couple of minutes of rest with a fairly heavy weight. Great workout–I may add a second stretch set in the future–or rest/pause set (I don’t want to ramp up too fast or I’ll burn out this old body).
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.