I went back to the double X-celeration workout I used last Friday–andWednesday on delts and arms. Wicked pump due to varying rep speeds and lots of work compressed into a short time frame…
Legs: Stiff-legged deadlifts (1×9 Xcen, 8 Xcel); Sissy squats (1×7 Xcen, 5 Xcel) R/P Kettlebell swings (1×15 Xcel)
Calves: Donkey calf raises (1×12 Xcen, 8 Xcel)
Chest: Flat flyes (1×9 Xcen, 7 Xcel) R/P DB bench pressess (1×9 Xcel)
Midback: Forward-lean shrugs (1×12 Xcen, 9 Xcel) R/P DB upright rows (1×14 Xcel)
Lats: DB pullovers (1×9 Xcen, 7 Xcel) R/P Bent-over DB bent-over rows (1×9 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 Xcen-Xcel Friday Summary
I realized I forgot to add brachialis work–and I probably should’ve done an ancillary shoulder move–supersetting Lateral-shrugs with Hammer curls at the backend would’ve worked. Oh well. Still had an awesome workout.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.