I decided to use an isolated stretch move for high reps followed by a midrange exercise for 10-12–brief rest between. Absolutely great–another killer method for home-gym training…
Legs: Stiff-leged deadlifts (2×18,9 DXO); Sissy squats (1×10); Step-back lunges (1×10)
Calves: Donkey calf raises (1×24); Standing calf raises (1×15 Xcel)
Chest: Flat flyes (1×20); DB bench pressess (1×10)
Back: Bent-over shrugs (1×20); DB pullovers (1×20); Bent-over DB bent-over rows (1×11)
Upper traps/Delts: DB shrugs (1×20); DB upright rows (1×12)
Brachialis/Bi’s: Incline hammer curls (1×10)
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 Stretch Pre-Ex Friday Summary
I call it Pre-Ex, but I did rest about 20 seconds between the stretch and midrange moves. The high-rep stretch was excellent target-muscle activation. And the pump was awesome with only the above low-volume workout. I did feel a bit of lower-leg stress from the leg work, but the hot tub should cure that. Even better if I can talk my wife into massage.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.