Haven’t done a contracted-first STX Pre-Ex workout in a while. Time for some killer change to gain.
Quads: Leg extensions (1×20), Machine leg presses (1×9)
Hamstrings/Glutes: Seated leg curls (1×20), Flat-back hyperextensions (1×11 R/P 5)
Calves: Seated calf raises (1×24), Leg press calf raises (1×10 R/P 5)
Chest: Machine flyes (1×20), Machine bench presses (1×10 R/P 5)
Back/Delts: Bent-over bent-arm laterals (1×20), Chest-supported DB rows (1×10 R/P 6); Lateral-shrugs (1×20), DB upright rows (1×10)
Tri‘s/Bi’s: Lying DB extensions (2×14,10); Seated DB curls (1×12,8); DB wrist curls (1×18), Alternate hammer curls (1×8)
Abs: Bench crunches (1×19), Bench kneeups (1×10)
Workout based on the new Anabolic Reload Mass Workout, featuring STX.
STX Pre-Ex Friday Summary
Love this quick workout, but you need a fairly empty gym to move from one piece of equipment to another. I had a few obstacles, but not too many. Excellent pump.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book