Stayed with last Friday’s workout–stretch X-centric ss midrange X-celeration. Today I added on some arm and ab sets…
Hamstrings: DB semi-stiff-legged deadlifts (1×9 Xcen + 8 Xcel)
Quads: Sissy squats (1×9 Xcen) ss Kettlebell swings (1×15 Xcel)
Calves: Donkey calf raises (1×12 Xcen) Standing calf raises (1×24 Xcel)
Chest: Flat flyes (1×9 Xcen) ss DB bench pressess (1×14 Xcel)
Lats/Midback: DB pullovers (1×9 Xcen) ss DB undergrip bent-over rows (1×16 Xcel)
Traps/Delts: DB shrugs (1×12 Xcen) R/P DB upright rows (1×15 Xcel)
Add-on Arms/Abs: Lying DB extensions (1×12) ss Seated DB curls (1×12) ss End-of-bench kneeups (1×14)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Stretch-Midrange Superset Friday Summary
Hot, humid and I was sucking air all the way through. Still had enough energy and motivation to add on a bit of arm and ab work. Felt great.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.