Going over my pre-ex-with-stretch workout in my mind as I was prepping to head to the gym, I thought, “Hey, why not do it in my home gym today?” With a high-rep stretch move first, the second big exercise requires less weight, especially with short rests between sets. Worked extremely well with good muscle swell…
Quads: Sissy squats (1×18), DB squats (1×10 R/P 6)
Hamstrings: DB stiff-legged deadlifts (2×18, 7 R/P 5)
Calves: One-leg donkey calf raises (1×20), One-leg calf raises (1×8 R/P 5)
Chest: Flat flyes (1×19), DB bench presses (1×10 R/P 6)
Back: DB shrugs (1×20), DB upright rows (1×10 R/P 6); DB pullovers (1×18), Chest-supported DB rows (1×10 R/P 6)
Forearms: DB wrist curls (1×21), Incline hammer curls (1×9 R/P 4)
Abs: Full-range bench crunches (1×20), Bench kneeups (1×10 R/P 5)
Note: My current program is based on methods in the MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Home-Gym Stretch MMX Friday Summary
Improvising in my home gym with only dumbbells and an adjustable bench was great change to gain. The workout was more interesting than a typical gym day. Doing a stretch move first with high reps was the key. That really got the target muscle fried and fatigued immediately, which made the midrange exercise that followed much more effective.
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