It’s officially summer, so I changed things up a bit. Okay, it had nothing to do with the season, and I just wanted some change, but it was still good timing for some variety…
Delts/Back: DB presses (3×8,10,8) ss Undergrip DB rows (3×8,10,8); Seated laterals (3×8,15,10) ss DB upright rows (3×8,12,10)
Triceps/Biceps: DB extensions (3×8,12,8) ss Seated DB curls (3×8,10,8); Chest-supported kickbacks (3×8,12,10) ss Facedown incline DB curls (3×8,12,12)
Forearms: DB wrist curls (3×15) ss Reverse DB wrist curls (3×12)
Note: My current PowerBlock gym 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: Same split, but different approach straight out of our new MMX e-book. I wanted to kick up the intensity a bit (supersets) while giving myself as much muscle-building rep-speed variation as possible (8-10-8), so this was perfect. The antagonist supersets make for a doozy of a pump, and the 8-10-8 means no two rounds are alike, so intensity levels stay high. You can see that my weights weren’t quite figured out, as the rep numbers were all over the place, but it was still good stuff. Arms, delts and upper back all felt great, and forearms got a ferocious pump. Looking forward to going with this approach for a couple of weeks.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.