Last week for shoulders and arms I used an X-centric add-on. Today I decided to keep the heavier stretch-move poundage, rest 10 seconds, then hit it again. Heavy weight pain + change to gain…
Delts: One-arm laterals (1×22); One-arm incline laterals (1×10 R/P 5 + X Reps)
Triceps: Kickbacks (1×20); Incline DB extensions (1×11 R/P 5 + StatX)
Biceps: Facedown alternate DB
Forearms: Rockers (1×22); DB wrist curls (1×12 R/P 6)
Abs: Machine cruches (1×20); Machine crunches (1×9 R/P 4 + StatX)
Soleus: Seated calf raises (1×20), (1×9 R/P 4)
Traps: DB shrugs (1×22), (1×10)
Chest: Machine bench presses (2×14,9)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Contracted/Stretch + R/P Wednesday Summary
Using the heavier weight on a Rest/Pause set at the end instead of reducing the weight and immediately doing a 1/6 X-centric set was a good change. It did reduce the tension time, so I probably should’ve done two R/P sets at the end of each stretch-position exercise. Quick workout–a fast mass blast, for sure.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.