STX stretch move first for a mass–and soreness–burst…
Quads: Sissy squats (1×19), Machine leg presses (1×10 R/P 5)
Hamstrings: Stiff-legged deadlifts (1×18), Flat-back hypers (1×10 R/P 4)
Calves: Leg press calf raises (1×20), Seated calf raises (1×12 R/P 6)
Chest: Flat flyes (1×19), DB bench presses (1×9 R/P 4)
Back: Chest-supported DB shrugs (1×18), Chest-supported DB rows (1×10 R/P 4); DB pullovers (1×17), Smith machine chins (1×6)
Arms/Delts: Incline one-arm laterals (1×20), One-arm DB presses (1×9 R/P 4); Incline DB extensions (1×17), Lying DB extensions (1×8 R/P 4); Incline curls (1×16), Seated DB curls (1×8 R/P 4)
Arms/Delts: Incline one-arm laterals (1×20), One-arm DB presses (1×9 R/P 4); Incline DB extensions (1×17), Lying DB extensions (1×8 R/P 4); Incline curls (1×16), Seated DB curls (1×8 R/P 4)
Abs: Machine crunches (1×19,8)
Workout based on the new Anabolic Reload Mass Workout.
STX Stretch Pre-Ex Friday Summary
The high-rep stretch move really helps me feel the midrange move after, despite having to use a bit less weight on the compound exercise. I’m sure I will be sore tomorrow. Another version of this is to do the stretch move slow-mo X-cen style–1/7 tempo–for 8 reps to still get over a minute of tension time. It’s a great, focused pre-ex with unique fiber activation.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book