I rolled Wednesday’s delts/arms/abs work into today’s workout, so I chose to do a contracted move, 2 sets, followed by a stretch set with Double-X Overload–that’s a partial rep in the stretch position after each full rep. Change and pain to gain
Quads: Leg extensions (2×20,8); Sissy squats (1×7 DXO)
Hamstrings/Glutes: Seated leg curls (2×21,8); Stiff-legged
Calves: Seated calf raises (2×23,11); Machine leg press calf raises (1×8 DXO R/P 5)
Chest: Machine flyes (2×20,9); Flat flyes (1×8 DXO)
Back: Bent-arm bent-over laterals (1×22,10); Chest-supported shrugs (1×9 DXO); Stiff-arm pulldowns (2×18,9); DB pullovers (1×8 DXO)
Delts: Seated laterals (2×20,9); Incline one-arm laterals (1×7 DXO)
Tri‘s/Bi’s: Lying DB extensions (2×20,6 R/P 3); Seated DB curls (2×18,8 R/P 4)
Abs: Machine crunches (2×20,8 R/P 5)
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 Contracted-Stretch Friday
Training extra bodyparts took extra time, but all exercise were single-joint isolation so that made it less taxing overall. The Double-X Overload on the stretch will no doubt cause soreness tomorrow. It’s basically a “double-hitch” in the stretch position, which produces more trauma in the target muscle, not to mention extra pain and nausea in the case of back work. Santa, please bring me some liniment. Lol.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book