Weekend workouts used to be tough when it involved getting in the car and driving somewhere, but nothing beats a Super Pump Saturday workout to get the weekend rolling, especially when your commute to the gym is less than one minute…
Lats: Chins (2×12,10); DB pullovers (1×12); Undergrip chins (1×14)
Midback/Traps: Behind-the-neck chins (2×9,8); One-arm DB rows (1×14); Bent-over bent-arm laterals (2×14,10); Forward-lean shrugs (1×18)
Delts: Presses (2×15,10); Incline one-arm laterals (1×14); Lateral raises (2×14,10)
Biceps: DB curls (2×10,9); Incline DB curls (1×12); Concentration curls (1×12)
Abs: Leg raises (1×15); Full-range crunches (2×15,12); Plank (1×60 seconds)
Note: My split is based on the Phase 2 routine in The X-traordinary Size Surge Workout 2.0 e-book.
Super Pump Saturday Summary
Workout was outstanding! No real rush, so I enjoyed a tall glass of whoop ass (MegaTron), let it get into my system a bit, then hammered away at the weights. The pump was impressive, but it’s hard to stay on top of the strength increases. LOL! Not that that’s a bad thing. I actually prefer the longer tension times with extra reps, but it’s surprising when I’m expecting 10-12 reps on an exercise and I end up getting 14-15 instead. Arms felt particularly pumped, and my son even joined in for shoulders, biceps, and abs. He’s not a big fan of the knurling on the bars, but he likes the idea of developing some calluses, so he went for it. LOL!
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.