I went in thinking I would do Progressive-Speed 3X for each exercise–but I decided on my normal Xcen-Xcel set PLUS a standard-set add-on. Much better and quicker that three sets with rest. Here’s how it went…
Hamstrings: DB semi-stiff-legged deadlifts (1×9 Xcen + 8 Xcel, 8)
Quads: Step-back lunges (1×8 Xcen + 7 Xcel, 8)
Calves: One-leg calf raises (1×9 Xcen + 6 Xcel, 7)
Chest: DB bench pressess (1×9 Xcen + 8 Xcel, 9)
Lats/Midback: Chest-supported DB bent-over rows (1×9 Xcen + 12 Xcel, 7)
Tri’s/Bi’s: DB pullovers (1×12) ss Hammer curls (1×12)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Midrange Add-On Monday Summary
Really liked the standard add-on set–using a 1/3 tempo after the Xcen-Xcel set. It felt like the perfect volume uptick for more fiber activation. I plan on making this my go-to Monday workout.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.