POF
Late start on the workout, but it’s Labor Day, so no feelings of rushing to get things done. I was in the mood for a fairly “normal” workout, so I went with mostly basic POF moves, but used supersets on arms to keep the intensity up a bit…
Delts: Alternate DB presses (3×10); Bent-over one-arm lateral raises (3×14); DB upright rows (3×12,10,8: DP 3X)
Triceps/Biceps: DB extensions (3×12) ss DB curls (3×12); Overhead extensions (3×10) ss Incline DB curls (3×10); Kickbacks (3×12) ss Facedown incline curls (3×12)
Forearms: Incline hammer curls (1×15(8)(6)–R/P)
Note: My 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
A great Labor Day workout, and a nice reminder of how much I used to like Bent-over one-arm lateral raises. It’s been a long time since I used those, but they felt great. I decided to superset triceps and biceps together, and that was a great recipe for pump and efficiency. Arms felt outstanding, and the drive was alive with no rest between supersets. Now to go through some meat on the grill and enjoy the last holiday of the summer season. If you missed out e-zine this morning, we’re running a today-only Labor Day sale on ALL of our e-books. Info at the top of our Shop page, but the sale ends at midnight (CDT) tonight: https://www.x-rep.com/shop/
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.