Steve: All-Stretch Move Wednesday (arms/shoulders +)

My all-stretch move workout last Friday for legs/chest/back felt so great, I decided to carry it on to shoulders and arms; however, I added a third set for added trauma. May be a bit sore tomorrow, but that’s a positive…

Quads/Hams: Leg extensions (1×20 + X-Reps); Seated leg curls (1×19 + X-Reps)

Soleus: Seated calf raises (1×22 + X-Reps)

Delts: Incline one-arm laterals (3×20,9,8)

Biceps: Incline curls (3×18,9,7)

Triceps: Incline DB extensions (1×17,7,6)

Forearms: DB wrist curls (3×20,10,8)

Midback/Lats/Tri‘s: Lateral–shrugs (1×14 + X-Reps) ss DB pullovers (1×15 + X-Reps)

Abs: Flat-bench reverse cruches (1×18); Incline kneeups (1×7)

Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.

All-Stretch Wednesday Summary

The three-set-stretch strategy works well–one high-rep set followed by two heavier lower-rep sets. I may try this on Friday if I’m still on this stretch-only kick, which I believe is a hypertrophic trauma method my muscles aren’t used to. Once again, good change to gain.

Diet, Supplements & Nutrient Timing

For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.