The double X-celeration worked so well on Wednesday with arms, I decided to carry it over to legs, chest and back. Wow. Fast and efficient with a mega pump due to varying rep speeds and all that work compressed into a short time frame…
Legs: Stiff-legged deadlifts (1×9 Xcen, 8 Xcel); Sissy squats (1×7 Xcen) ss Kettlebell swings (1×15 Xcel)
Calves: Donkey calf raises (1×12 Xcen) ss Standing calf raises (1×15 Xcel)
Chest: Flat flyes (1×9 Xcen, 7 Xcel) ss DB bench pressess (1×10 Xcel)
Midback: Forward-lean shrugs (1×12 Xcen, 9 Xcel) ss DB upright rows (1×10 Xcel)
Lats: DB pullovers (1×10 Xcen, 7 Xcel) ss Bent-over DB bent-over rows (1×9 Xcel)
Brachialis/Bi’s: Incline hammer curls (1×8 Xcen, 4 Xcel) ss Standing hammer curls (1×8 Xcel)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Stretch-Midrange Double X-celeration Friday Summary
What a quick, effective workout. The only muscle group I wasn’t happy about was calves, but that’s due to a bit of persistent pain still lingering in my right calf. It’s almost gone, however, so I may be able to handle some heavier calf work next week–and, dare I say it, maybe a run (okay, a fast walk might be more sane). Keep in mind that all of the tactics I’ve been using in my fast mass workouts these days are derivatives of the MMX training system. Here comes a shameless plug: You can get the MMX e-book at the X-Shop–and all of our e-books–at 20 percent off over the Memorial Day weekend. Simply use the promo code MADMUSCLE at checkout. See all of our e-books HERE.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.