Shoulders and arms are the easiest muscle groups to work at home, so that’s where I hit it today. I was motivated, even though my lower leg is trying to flare up again. With some good energy going in, I decided to add a bit of work for each muscle–some X-celeration reps after the standard reps on the last exercise…
Delts: Seated DB presses (1×9 Xcen + 4 Xcel); Incline one-arm laterals (1×12); DB upright rows (1×9 + 4 Xcel)
Triceps: Incline DB extensions (1×9 Xcen + 4 Xcel); Kickbacks (1×12 + 5 Xcel)
Biceps: Incline curls (1×8 Xcen + 4 Xcel); Facedown incline DB curls (1×10 + 4 Xcel)
Forearms: DB wrist curls (1×10 Xcen + 7 Xcel); Rockers (1×20)
Abs: Bench crunches (1×10 Xcen + 9 Xcel)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
More-Work Wednesday Summary
Tacking on some X-celeration reps to a standard set is almost like cheat reps with more of a piston-like action. They really augmented the pump. For delts I chose DB upright rows to end rather than One-arm laterals because I needed a bit of trap work. My left neck/trap area has been tight lately. I’m hoping to venture to the gym on Friday, but I’ll let my calf injury dictate where I train. Trying to stay off of it, but that’s fairly impossible. My wife refused to bring me my meals in bed. Lol.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.