Monday’s full-body workout was pretty much all midrange movements, so I went all super stretch today. For my first week of full-body MMX I’m going with the simplicity of midrange/compound movements on one day, stretch on the next, and max contraction this Friday…
Quads: Sissy squats (3×15,12,10 + X Reps)
Hams: Stiff-legged deadlifts (3×15,12,10 + X Reps)
Calves: Donkey calf raises (3×40,35,25 – R/P + X Reps)
Chest: DB Flyes (3×20,10,8 + X Reps)
Lats: Pullovers (3×20,10,8 + X Reps)
Midback: Forward-lean DB shrugs (3×20,12,10 + X Reps)
Delts: Incline one-arm laterals (3×20,12,10 + X Reps)
Triceps/Biceps: Overhead extensions (3×20,10,8 + X Reps) ss Incline curls (3×20,10,8 + X Reps)
Forearms: Wrist curls (2×20,15 – R/P); Reverse wrist curls (2×20,15 – R/P)
Abs: Full-range crunches, stretch emphasis (3×30,20,15 – R/P + X Reps)
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
All stretch exercises today inflicted a deep burn on everything, but it was much easier to get through it all than Monday’s workout. Squats before everything is great for the system as a whole, but also taxing. Today’s workout wasn’t easy, but I also didn’t feel like I was going to vomit at any point. LOL! I tacked on X Reps to the end of every set, and I combined arm work into supersets, plus I utilized rest/pause (R/P) on calves, forearms and abs to keep things spicy.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.