Haven’t done an all-midrange workout with the first set as X-centric (lift in 1 second, lower in 6) in a while. And I added a rest/pause to each. Looking forward to some soreness swole over the weekend. Lol…
Quads/Hams: Feet-slightly-forward Smith-machine squats (2×9 Xcen,9 R/P 4)
Calves: Leg press calf raises (2×10 Xcen,10 R/P 6)
Chest: Machine dipss (2×9 Xcen,8 R/P 5)
Back/Delts: Chest-supported DB rows (2×10 Xcen,8 R/P 5); DB upright rows (2×10 Xcen,8 R/P 5)
Tri’s/Bi’s/Brachialis: DB pullovers (2×10 Xcen,8 R/P 4); Incline hammer curls (2×10 Xcen,8 R/P 5)
Abs: Incline kneeups (2×6 Xcen, 7 R/P 4)
Abs: Incline kneeups (2×6 Xcen, 7 R/P 4)
Workout based on the new Anabolic Reload Mass Workout.
X-centric STX Midrange Friday Summary
The X-centric sets had me feeling the target muscle from origin to insertion. Wow! What a great overall anabolic kick, not to mention total muscle-fiber activation and size stimulation. X-cellent.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.