I went back to doing a stretch move first in X-centric style (1/6 cadence) followed immediately by an X-celeration midrange move (1.5-second reps). X-cellent quick-hit workout…
Delts: Incline one-arm laterals (1×9 Xcen) ss One-arm DB presses (1×15 Xcel)
Triceps: Incline DB extensions (1×9 Xcen) ss Parallel-grip incline DB presses(1×15 Xcel)
Biceps: Incline curls (1×9 Xcen + 6 Xcel) ss Chest-supported undergrip DB rows (1×16 Xcel)
Forearms: DB wrist curls (1×12 Xcen) ss Hammer curls (1×14 Xcel)
Abs: Full-range bench crunches (1×12 Xcen) ss Bench kneeups (1×14)
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 MMX Wednesday Summary
I haven’t done One-arm DB presses in awhile, especially with the X-celeration style. Wow–nice add-on to Incline one-arm laterals. That is the only round on which I increased the weight for the midrange move. On all the others I used the same weight on the stretch then midrange, with the second as speed reps. That’s why I managed around 15 reps on those. Nice pump from the higher reps.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.