Last Friday I did Double X-celeration. Today I opted for Double X-centric, as you’ll see below…
Legs: Stiff-legged deadlifts (1×9 Xcen) ss Wide-stance stiff-legged deads (1×7 Xcen + 8 Xcel); Sissy squats (1×7 Xcen) ss DB squats (1×8 Xcen) ss Kettlebell swings (1×12 Xcel)
Calves: Donkey calf raises (1×12 Xcen) ss Standing calf raises (1×9 Xcen + 12 Xcel)
Chest: Flat flyes (1×9 Xcen) ss DB bench pressess (1×7 Xcen + 6 Xcel)
Lats: DB pullovers (1×9 Xcen) ss Bent-over DB rows (1×8 Xcen + 10 Xcel)
Midback: Forward-lean shrugs (1×12 Xcen) ss DB upright rows (1×8 Xcen + 10 Xcel)
Brachialis: Incline hammer curls (1×7 Xcen) ss Standing hammer curls (1×6 Xcen + 9 Xcel)
Abs: Full-range bench crunches (1×12 Xcen) ss Bench kneeups (1×7 Xcen + 10 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.
Double X–centric Friday Summary
All sets were back to back for each bodypart, so it condensed and intense. The tension time was extended due to X-centric stretch + X-centric midrange + X-celeration midrange–as opposed to last Friday when it was X-centric stretch + X-celeration stretch R/P X-celeration midrange. X-celent change to gain.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.