Same as last Friday–with one difference at the end. Here’s the drill: Stretch move with X-centric reps first (1/6 tempo) followed immediately by X-celeration (1.5-second reps). After that it’s a 10-second rest/pause while I up the weight. Then I follow with an X-celeration set of a big midrange move for that muscle…
Legs: Stiff-legged deadlifts (1×9 Xcen, 8 Xcel); Sissy squats (1×7 Xcen, 5Xcel) R/P Kettlebell swings (1×15 Xcel)
Calves: Donkey calf raises (1×12 Xcen, 1×12 Xcel) R/P Standing calf raises (1×15 Xcel)
Chest: Flat flyes (1×9 Xcen, 7 Xcel) R/P DB bench pressess (1×9 Xcel)
Lats: DB pullovers (1×9 Xcen, 7 Xcel) ss Bent-over DB rows (1×10 Xcel)
Midback: Forward-lean shrugs (1×12 Xcen, 9 Xcel) ss DB upright rows (1×12 Xcel)
Tri’s/Brachialis: Lying DB extensions (1×8 Xcen, 5 Xcel) ss Seated hammer curls (1×7 Xcen, 5 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.
Dbl Xcel Friday Summary
This workout takes less that 30 minutes–and I’m breathing hard at the end with an impressive pump. I love ending Friday workouts with arms blown up. Another positive: After almost two months, I was finally able to go for a run yesterday. Felt great, but my legs had a bit of soreness. That must made my lower-body exercises today extra intense–and painful.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.