Steve: Xcen-Xcel Monday (legs/chest/back/brachialis/abs)

One of my favorite home-gym workouts: X-centric (lift in one second, lower in six), followed immediately by X-celeration (1.5-second reps). Multiple fiber type activation in one extended set…

Quads/Hamstrings: DB semi-stiff-legged deadlifts alternated with DB squats (1×9 Xcen); Kettlebell swings (1×15)

Calves: Donkey calf raises (1×18 Xcen); Freehand calf raises (1×17 Xcel)

Chest: DB bench pressess (1×9 Xcen + 7 Xcel)

Lats/Midback: Chest-supported DB bent-over rows (1×9 Xcen + 9 Xcel)

Lats/Tri’s/Delts/Traps: DB pullovers (1×10 Xcen + 5 Xcel); Seated lateral-shrugs (1×10 Xcen + 9 Xcel)

Brachialis: Incline hammer curls (1×9 Xcen + 6 Xcel)

Abs: Planks (1×45 sec); Bench kneeups (1×10)

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

Xcen-Xcel Monday Summary

Motivated today as my lower leg is almost 100 percent healed (I hope). I’ve been having such good workouts in my home gym, I may have a tough time trekking back to my commercial gym–and dealing with crowds and those few DB-dropping fools who train there (LOL). Maybe Friday.

Diet, Supplements & Nutrient Timing

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