Following a stretch move, done X-centric/X-celeration style, with a big midrange move done using X-celeration reps worked so well last Wednesday, I did a repeat this week…
Delts: Seated DB presses (1×9 Xcen + 6 Xcel); Incline one-arm laterals (1×9 Xcen + 7 Xcel) R/P DB upright rows (1×12 Xcel)
Triceps: Incline DB extensions (1×9 Xcen + 7 Xcel) R/P Parallel-gr
Biceps: Incline curls (1×9 Xcen + 6 Xcel) R/P Standing DB curls (1×10 Xcel)
Forearms: DB wrist curls (1×12 Xcen + 7 Xcel) R/P Incline hammer curls (1×7 Xcel)
Abs: Full-range bench crunches (1×10 Xcen + 8 Xcel) R/P Bench kneeups (1×10)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Double Xcel Wednesday Summary
Instead of supersetting to the midrange Xcel set, I used a 10-second rest/pause so I could get a few more reps. Worked great, pump felt big and target muscles were spent–multiple fiber-type activation for more mass creation.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.