Last Wednesday I did an X-centric to X-celeration sequence. Then followed with a Pre-Ex superset, using that same exercise as the first. For example, Laterals (1×9 Xcen + 8 Xcel); Laterals (1×9) ss Seated DB presses (1×10). Today I did Downward-Progression 3X–20-10-8, adding weight each set. Then after the last set I immediately launched into a midrange move for Pre-Ex. Here’s how it went…
Delts: Laterals (3×22,11,8) last set ss Seated DB presses (1×9)
Triceps: Incline DB extensions (3×22,12,9) last set ss Close-grip DB incline presses (1×10)
Biceps: Incline curls (3×20,10,7) last set ss Undergrip bent-over DB rows (1×10)
Forearms: DB wrist curls (2×24,12) last set ss Incline hammer curls (1×7)
Abs: Bench crunches (2×20,12) last set ss End-of-bench kneeups (1×15)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
DP + PreEx Wednesday Summary
I only did two sets + Pre-Ex for forearms and abs. The volume uptick on the previous bodyparts took a toll. Funny that I used to do so much more at every workout, but I just don’t seem to recover as quickly these days as I approach 60. The good part is that it’s a lot easier to nap now. Lol.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.