POF MMX
Our latest e-zine about 10×10 training got me thinking that would be an ideal variation for some new mass creation – or at least something fun to experiment with that I haven’t used in a couple of years…
Delts: DB upright rows (10×10 + X Reps)
Triceps: DB extensions (10×10)
Biceps: DB curls (10×10)
Forearms: Wrist curls (1×15(10)(8)–R/P); Reverse wrist curls (1×15(10)(8)–R/P)
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: I misjudged the weight I could use for 10×10 on DB upright rows, so I had a big of juice left in the tank at the end of the last set – A few X Reps handled that nicely, but I’ll need to go up next time I do 10×10 on these. Triceps and biceps were on the money, however, as the last 3-4 sets were pretty brutal. Reps dipped into the single digits, but that’s the idea. I forgot how sets 4-6 feel like you’ll never be done, then the last few sets are absolute killers. Good stuff! On forearms I opted for rest-pause, as I still need to use my hands for the rest of the day. LOL!
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.