Steve: X-centric Add-On Friday (legs/chest/back +)

Fridays consist of a high-rep contracted-position exercise for one high-rep set (20-ish), then one stretch-position set followed immediately by a drop in weight and an X-centric set–lift in one second, lower in six. I always get sore from this workout, despite the low volume. It’s either damn taxing no the target muscles, or I’m old. Lol…

Quads: Leg extensions (1×21); Sissy squats (1×9(5 Xcen))

Hams: Seated leg curls (1×20); DB semi-stiff-legged deadlifts (1×10(5 Xcen))

Calves: Machine leg press calf raises (1×20), (1×10(5 Xcen))

Chest: Close-grip Smith-machine pushups (1×20); Flat-bench flyes (1×9(5 Xcen))

Midback: Bent-arm bent-over laterals (1×23); Facedown incline row-shrugs (1×12(5 Xcen))

Lats: Stiff-arm pulldowns (1×18); DB pullovers (1×10(6 Xcen))

Arms/Shoulders: Pushdowns (1×10); Cable curls (1×10); Cable upright rows (1×12)

Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.

X-centric Add-On Friday Summary

Gym started getting crowded toward the end of my workout, so I skipped abs; however, I added work for arms and shoulders–just one set each, just enough to keep me looking powerfully pumped over the weekend. Lol.

Diet, Supplements & Nutrient Timing

For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.