Fridays seem to be my go-to midrange-work day. I needed some change to gain, however, so instead of a rest/pause, I moved to a stretch-position exercise and did it in DXO style (that’s Double-X Overload–a double X-Rep at the bottom stretch of each full rep)…
Quads/Hams: Machine leg presses (2×20,9); Sissy squats (1×8 DXO)
Calves: Seated calf raises (2×20,9); Leg press calf raises (1×9 DXO)
Chest: Machine bench presses (2×19,7); Flat flyes (1×9 DXO)
Back/Delts: Chest-supported DB rows (2×22,8); One-arm DB rows (1×9 DXO); DB pullovers (2×9 DXO, 10); DB presses (2×18,9); Incline one-arm laterals (1×9 DXO)
Tri’s/Bi’s/Brachialis: Incline DB extensions (2×10 DXO, 9); Incline curls (2×10 DXO, 9)
Abs: Incline kneeups (2×8 DXO, 7); Machine crunches (1×8 DXO)
Abs: Incline kneeups (2×8 DXO, 7); Machine crunches (1×8 DXO)
Workout based on the new Anabolic Reload Mass Workout.
STX Midrange + Stretch Friday Summary
On some of my DXO stretch sets, the weight was too light. Probably a good thing, however, as I can tell there will be soreness. That double “hitch” in the stretch position really stresses the target muscle in a unique way.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book