Stayed with favorite Friday workout: Stretch X-centric + Midrange X-celeration–except on the first exercise which is a mix of both stretch and midrange…
Hamstrings: DB semi-stiff-legged deadlifts (1×9 Xcen + 8 Xcel)
Quads: Sissy squats (1×9 Xcen) ss Kettlebell swings (1×15 Xcel)
Calves: Donkey calf raises (1×12 Xcen) Standing calf raises (1×24 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 (1×16 Xcel)
Traps/Delts: DB shrugs (1×12 Xcen) R/P DB upright rows (1×15 Xcel)
Arms: Incline DB extensions (1×12) ss Incline DB 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.
Stretch Pre-Ex Friday Summary
Added some arm work today–just because. Seems like I’m always up for that on Friday. For the other target muscles, I may need a rest/pause followed by a standard set of the midrange. Could be a slight volume uptick worth suffering for.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.