Back to the stretch move first pre-ex STX. Can almost feel the soreness setting in from just one high-rep set…
Quads: Sissy squats (1×19), DB squats (1×10)
Hamstrings: DB stiff-legged deadlifts (1×18), Flat-back hypers (1×10)
Calves: Leg press calf raises (1×23), Loose-form leg press calf raises (1×12)
Chest: Flat flyes (1×19), DB bench presses (1×9)
Back: DB pullovers (1×18), Chest-supported DB rows (1×11); DB shrugs (1×20), DB upright rows (1×10)
Arms/Delts: One-arm cable laterals (1×12 R/P 5); Lying DB extensions (1×12 R/P 4), Incline curls (1×12 R/P 5)
Arms/Delts: One-arm cable laterals (1×12 R/P 5); Lying DB extensions (1×12 R/P 4), Incline curls (1×12 R/P 5)
Forearms: DB wrist curls (1×19), Incline hammer curls (1×9)
Abs: Machine crunches (1×19), Bench kneeups (1×12)
Abs: Machine crunches (1×19), Bench kneeups (1×12)
Workout based on the new Anabolic Reload Mass Workout.
Stretch STX Pre-Ex Tuesday Summary
Not sure which I like better, contracted-first pre-ex or stretch first. Alternating them is a great way to get all three position in each week, although I don’t get any midrange-first workouts. But at age 57, I’m okay with that.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book