POF MMX
Back on track with the proper training sequence. I was in the mood for some change, and I’m liking the DP 3X so much that I used that on everything, even the supersets. Made it feel like Massive Monday…
Delts: DB upright rows (3×20,10,8: DP 3X); Standing laterals (3×20,10,8: DP 3X) ss DB presses (3×20,10,6: DP 3X)
Triceps: DB extensions (3×20,10,8: DP 3X); Overhead extensions (3×20,8,6: DP 3X) ss Bench dips (3×20,10,8: DP 3X)
Biceps: DB curls (3×20,10,7–DP 3X); Incline curls (3×20,10,6: DP 3X) ss Facedown incline DB curls (3×18,7,6: DP 3X)
Forearms: Wrist curls (3×20,10,6: DP 3X) ss Reverse wrist curls (3×20,9,6: DP 3X)
Note: My current split is based on the POF MMX Mega-Mass Workout in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Summary: Delts responded really well to the all-DP 3X approach, but it was truly a massive Monday arm workout. Biceps and triceps felt incredible, so this is probably a good change for now, though I’ll still bounce back to the X-centric sets, too. The unreal feel of the high-rep starters has me thinking that I might be going back to TORQ or Super-TORQ workouts once the cool air of autumn hits. That’s still two months away, though.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.