Nothing like a freaky muscle-fire Friday. Every target muscle group was burning and the pump was (and still is) off the charts. Lovin’ me some 4X, and the workouts have been super efficient…
Chest: DB incline bench presses (4×10); Incline flyes (3×12); DB bench presses (4×10)
Delts: Upright rows (4×12); DB presses (3×12); Lateral raises (3×12)
Triceps: Lying extensions (4×10); Parallel-grip pushdowns (3×12)
Note: My split is based on the Big, Basic 4X Mass Workout routine in The 4X Mass Workout e-book.
Muscle-Fire Friday Summary
Definitely loving this routine. The only change I made today was to start with upper pec work to change the focus a bit. Needless to say, the weights I was able to use on DB bench presses suffered, but that has no significance to results anyway. The muscles were completely taxed, and that’s the goal. Pump was more than I’ve experienced in a long time, so it’s all working as planned.
I’ll need to increase weight on shoulder work again. I could tell from the first set that I’d get my reps on all sets easily, so I upped the rep range since I know the longer tension times are a good thing anyway. Upper-body swell was doing really well. LOL! Looking forward to my Saturday morning squats already, and if I’m up for it, I may just throw in some HIIT cardio as a weekend “bonus.” Flashing back to the last leg workout and recalling the all-day shaky leg syndrome, I’m not making myself any promises beyond the regular leg work.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.