Steve: Contracted/Stretch MMX + X-cen Add-On (delts/arms/abs)

I love delt/arms day, and it was three sets for all: high-rep contracted exercise, lower-rep stretch move + lighter X-centric add-on set (lift in one second, lower in six). That’s a killer mass-building mix…

Delts: Machine presses (3×20,9 + 7 Xcen); One-arm cable laterals (3×20,9+ X Reps)

Biceps: Facedown alternate DB concentration curls (1×22); Incline curls (1×9 + 6 Xcen)

Triceps: Pushdowns (1×20); Cable pushouts (1×9 + 7 Xcen)

Forearms: DB wrist curls (2×22,10)

Abs: Machine cruches (1×20); Machine crunches (1×8+ 5 Xcen)

Soleus: Seated calf raises (2×18,10 + 6 Xcen)

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

Contracted/Stretch MMX + X-centric Wednesday Summary

Quick hits, big pump and deep pain, er um, growth ache. Right from the start, with Machine presses, I could feel all different types of fibers firing. This workout only took 30 minutes–but I did skip the ancillary leg work today.

Diet, Supplements & Nutrient Timing

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