I trained at home again–Wednesday is no problem because it’s small muscle groups. I also did full Positions of Flexion like last week. The change was that I started with the midrange exercise this time, and I supersetted the contracted and stretch moves. Here’s how it went…
Delts: Seated DB presses (2×20,10 R/P 6); One-arm laterals (1×10) ss Incline one-arm laterals (1×8)
Triceps: Lying DB extensions (2×22,9 R/P 4); Kickbacks (1×11) ss Incline DB extensions (1×10)
Biceps: Seated DB curls (2×20,10 R/P 5); Facedown incline DB curls (1×10); Incline curls (1×9)
Forearms: Incline hammer curls (2×16,9 R/P 4); Rockers (1×15) ss DB wrist curls (1×14)
Abs: Full-range bench crunches (2×20,10) ss Planks (1×50 sec)
Abs: Full-range bench crunches (2×20,10) ss Planks (1×50 sec)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Superset Wednesday Summary
One thing about training at home: no one gets in your way. I like that freedom, and my workouts are fast. The downside–no people for motivation. I’m okay with that. Oh, one other downside: no cables. My favorite shoulder exercise is One-arm cable laterals because it’s a combo stretch and contracted move. At home I have to use DBs and lean on an incline bench, which is only a stretch move. Still, great workout, especially with the supersets.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.