Steve: Full Body (DXO to grow)

I didn’t do Double-X Overload on the first set of each exercise last week, so I went back to it today for extra stretch emphasis. DXO is doing a quarter rep in the stretch position between each full rep. With 10 to 12 of those 1 1/4 reps, I got MMX hypertrophy effects–long tension time first. I also added some X Reps to the end of that. Then I added weight for a second set of around 10 reps with a stretch-hold at the end. Quick workout but highly effective–still feeling it as I write this…

Quads: Sissy squats (2×9 DXO + X Reps, 10 + StatX)
Hams: DB semi-stiff-legged deadlifts (2×10 DXO + X Reps, 9 + StatX)
Calves: Leg press calf raises (2×11 DXO + X Reps, 12 + StatX)
Chest: DB flyes (2×12 DXO + X Reps, 10 + StatX)
Midback: Incline DB rows (2×12 DXO + X Reps, 10 + StatX)

Delts: Incline one-arm cable laterals (2×10 DXO + X Reps, 9 + StatX)
Triceps/Biceps: Incline DB extensions (2×12 DXO + X Reps, 10 + StatX); Incline curls (2×10 DXO + X Reps, 9 + StatX)

Lats/Brachialis: DB pullovers (2×10 DXO + X Reps,10 + StatX) ss Hammer curls (2×12,10)
Abs: Machine crunches (2×10 DXO + X Reps, 9 + StatX)

Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.

Summary

Amazing how different DXO makes this workout. That extra stretch emphasis forces the target muscle to work hard in that key hypertrophic position. And the additional X-Rep partials and StatX holds make every set that much better. And did I mention this workout is fast? Wow, about 40 minutes. Love stretch Wednesdays.

Diet, Supplements & Nutrient Timing

For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.