Holy Hellfire Workout! My new work schedule is taking some adjusting to, so my new 1-hour training time had to get squeezed into 30 minutes. I had no intention of reducing the workload (except for abs), and I definitely wasn’t going to skip the workout. That meant 3o minutes of pain, but it was surprisingly good – mostly…
Chest: DB incline presses (2×12,8—Stage); DB incline flyes (1×10 + X Reps); Dips (1×15—Stage) ss DB bench presses (1×10); DB flyes (1×10 + X Reps)
Lats: Parallel-grip chins (2×12,8); Chins (1×8—X-cen) ss DB pullovers (1×12); Chins (1×10 + X Fade) ss Under-grip chins (1×8)
Triceps: DB extensions (2×12,8 + X-Rep presses); Decline close-grip presses (1×10 + X Fade) ss Kick backs (1×12); Overhead extensions (1×8) ss Stiff-arm kickbacks (1×10) ss Bench dips (1×10 + X Reps)
Note: My split is based on the Ripping Phase Routine in the Beyond X-Rep Muscle Building e-book.
Hellfire Workout Summary
My early-morning project took a bit longer than anticipated, so I only had 30 minutes in which to fit a full workout. No problem! Okay, so I technically skipped abs, but ab work is easy for me to slip in right before lunch. Rest times were minimal at best, so I was huffing and puffing like nobody’s business. Strength was fine, however, and it probably give me a good metabolic boost. And in all honest, I could probably use that with how quickly spring is coming up. All target muscle groups pumped up really nicely, and all was great until I got to the kitchen and tried to get in some post-training nutrition. That almost didn’t work out very well. LOL!
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.