I did a repeat of Monday/s workout, with X-centric on a stretch move followed immediately by X-celeration on a midrange exercise; however, I eliminated the add-on sequence (arms, etc.). Deep muscle stimulation, good pump and even heightened cardio effect due to moving through the workout quickly.
Hamstrings: DB semi-stiff-legged deadlifts (1×9 Xcen + 7 Xcel)
Quads: Sissy squats (1×8 Xcen) ss Kettlebell swings (1×14 Xcel)
Calves: Donkey calf raises (1×11 Xcen) Standing calf raises (1×20 Xcel)
Chest: Flat flyes (1×9 Xcen) ss DB bench pressess (1×14 Xcel)
Lats/Midback: DB pullovers (1×9 Xcen) ss DB undergrip bent-over rows (1×15 Xcel)
Traps/Delts: DB shrugs (1×12 Xcen) R/P DB upright rows (1×14 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.
Xcen Stretch + Xcel Midrange Friday Summary
As with Monday, on most sequences I did not change the weight for the second exercise, which is why I got more X-celeration reps than usual–even more today than Monday. I was managing around 14 X-celeration reps, which helped blow up the target muscle. Love heading into the weekend a pumped-up mo-fo. (LOL)
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.