I did full Positions of Flexion, as I did last Wednesday, but today I started with the stretch move instead of contracted. Oh, and I trained at home with PowerBlock dumbbells and an incline bench…
Delts: Incline one-arm laterals (2×19,10); Seated laterals (1×10 R/P 5); Seated DB presses (1×10 R/P 6)
Triceps: Incline DB extensions (2×22, 9); Kickbacks (1×11 R/P 5); Lying DB extensions (1×10 R/P 5)
Biceps: Incline curls (2×19, 9); Facedown incline DB curls (1×19 R/P 6); Seated DB curls (1×10 R/P 5)
Forearms: DB wrist curls (2×22,12)
Abs: Full-range bench crunches (2×20,10)
Triceps: Incline DB extensions (2×22, 9); Kickbacks (1×11 R/P 5); Lying DB extensions (1×10 R/P 5)
Biceps: Incline curls (2×19, 9); Facedown incline DB curls (1×19 R/P 6); Seated DB curls (1×10 R/P 5)
Forearms: DB wrist curls (2×22,12)
Abs: Full-range bench crunches (2×20,10)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Full-POF Wednesday Summary
I haven’t trained at home in a while, so this was a good change. Full POF felt great, and starting with stretch will no doubt trigger some soreness. I didn’t do full POF for forearms and abs because I had construction people coming, and I needed to finish before. Still a great workout though.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.