Giant rain storm moved in overnight here in So Cal–plus, I’m still damn sore fromTuesday’s stretch pre-ex attack. Obviously good change to gain with lingering pain. So I decided to do a quick home-gym workout today, just a couple of sets per exercise, the first being a high-rep STX (slow-twitch exhaustion) set…
Quads: Kettlebell swings (1×23), DB squats (1×10)
Hamstrings: DB stiff-legged deadlifts (1×12 R/P 5)
Calves: Standing calf raises (2×24,20 Xcel), One-leg calf raises (1×9)
Chest: DB bench presses (2×20,9)
Back/Delts: Chest-supported DB rows (2×22,9); Seated laterals (1×20,9)
Tri‘s/Bi’s: Lying DB extensions (2×20,9); Seated DB curls (2×18,8)
Forearms: DB wrist curls (1×21), Incline hammer curls (1×9)
Forearms: DB wrist curls (1×21), Incline hammer curls (1×9)
Abs: Crunches (1×17), DB pullovers (1×14)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Home-Gym MMX Friday Summary
Improvising in a home gym with only dumbbells and an adjustable bench is a challenge–but that makes the workout more interesting that a typical gym day. Got some good muscle stimulation without too much trauma, which is a good thing considering my sore status.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book