This was an interesting change-to-gain workout–isolation exercise for high reps followed by heavy stretch move + rest/pause…
Quads: Leg extensions (1×20), Sissy squats (1×10 R/P 5)
Hamstrings/Glutes: Seated leg curls (1×19), DB stiff-legged deadlifts (1×10 R/P 5)
Calves: Seated calf raises (1×20), Machine leg press calf raises (1×10 R/P 5)
Chest: Machine flyes (1×20), Flat flyes (1×9 R/P 4)
Back: Bent-arm bent-over laterals (1×22), Close-grip cable rows (1×9 R/P 4); Stiff-arm pulldowns (1×20), DB pullovers (1×9 R/P 5)
Delts/Tri‘s/Bi’s: One-arm laterals (1×20), Incline one-arm laterals (1×10 R/P 5); Pushdowns (1×19), Cable pushouts (1×9 R/P 4); Facedown incline curls (1×20), Incline curls (1×8 R/P 4)
Forearms: Rockers (1×20), DB wrist curls (1×10 R/P 5)
Forearms: Rockers (1×20), DB wrist curls (1×10 R/P 5)
Abs: Bench crunches (1×19), Full-range bench crunches (1×8 R/P 5)
Workout based on the new Anabolic Reload Mass Workout, featuring STX.
STX Iso + Stretch Tuesday Summary
The workout took a bit longer, but it was well worth it. Combining a high-rep contracted move with a heavier stretch exercise really zeroes in on the target muscle with a unique stress. Let the soreness begin.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.