Sporadic workouts led me to a Saturday morning home-gym session. slow-mo stretch move for STX effect followed immediately by a speed set of a midrange exercise. Great workout…
Quads/Hams: Sissy squats (1×10 Xcen); DB stiff-legged deadlifts (1×12 Xcen); DB squats (1×14 Xcel)
Calves: Donkey calf raises (1×17 Xcen), Standing calf raises (1×22 Xcel)
Chest: Flat flyes (1×10 Xcen), Bench pushups (1×12 Xcel)
Back/Delts: DB pullovers (1×9 Xcen), DB shrugs (1×12 Xcen) Chest-supported DB rows (1×14 Xcel)
Tri’s/Bi’s: Incline DB extensions (1×10 Xcen R/P 10 Xcel); Incline curls (1×10 Xcen R/P 9 Xcel)
Abs: Bench crunches (1×15 Xcen), Bench kneeups (1×15 Xcel)
Abs: Bench crunches (1×15 Xcen), Bench kneeups (1×15 Xcel)
Workout based on the new Anabolic Reload Mass Workout.
X-cen Stretch + Xcel Midrange Saturday Summary
This is one of my favorite home workouts. The slow-mo stretch really isolates and fatigues the target muscle while crapping out a shit-load of slow-twitch fibers. Then the speed, or Xcel, set of a midrange exercise attacks fast-twitch fibers with wicked intensity. Doesn’t take much volume to get the mass-building job done.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book