Gotta love local swap-n-shop groups on social media. My wife was lucky enough to find someone giving away a leg extension/leg curl machine, so I went to check it out and ended up coming home with a new toy. Not only was it a pretty heavy duty piece, but it was free…
Quads: Leg extensions, stretch emphasis (3×12,10,8: DXO)
Hamstrings: Leg curls, stretch emphasis (3×10,8,8: DXO)
Calves: Donkey calf raises (3×25,20,12: DXO)
Chest: DB Flyes (3×10,8,7: DXO) ss Chest-supported bent-over DB rows (3×12,10,8: DXO)
Triceps/Biceps: Overhead extensions (3×10,9,8: DXO) ss Incline curls (3×10,9,8: DXO)
Forearms: Wrist curls (1×12(8): DXO – R/P); Reverse wrist curls (1×12(8): DXO – R/P)
Abs: Full-range crunches, stretch emphasis (3×25,20,12: DXO)
Note: My current split is based on the POF MMX Mega-Mass Workout in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Summary
Okay, so technically the leg extension and leg curl movements aren’t ideal for stretch exercises, but I tried to keep the emphasis on the stretch position as much as possible. Plus, it was DXO all throughout, so that double up on the stretch. In reality, I was just too excited about my new equipment not to use it. LOL! Chest work stayed the same, but I did Bent-over rows for back, which felt great. Triceps and biceps stayed the same, and the pump was great, but I went to DXO wrist curls for forearms. Wildly good! Happy to have some “new” equipment in the gym, and looking forward to using the machine as it was intended for next workout.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.