The shoulder and arm pump today made for a ferocious Friday workout. Just a few minor alterations over Tuesday’s workout to keep things interesting, and I walked out of the gym feeling incredible…
Delts: DB presses (3×12,12,8 + X Reps); Incline lateral raises (2×15,10 + X Reps); DB upright rows (2×15,10 + X Reps)
Triceps/Biceps: DB extensions (2×20,12 + X Reps) ss DB curls (2×20,12 + X Reps); Overhead extensions (2×10,8 + X Reps) ss Incline curls (2×10,8 + X Reps); Kick backs (2×15,10 + X Reps) ss Bent-over concentration curls (2×15,10 + X Reps)
Forearms: Wrist curls (2×15,12 + X Reps); Reverse wrist curls (2×15,12 + X Reps)
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
Another great one in the books. Ferocious Friday was in full effect, as I felt skin-swelling amount of blood flow from my shoulder caps down to my wrists. Supersets for triceps and biceps really put the finishing touches on the Friday swole patrol. LOL! I think my new goal in life is to find a way to make this feeling last 24 hours a day. I’ll probably be able to buy myself an island when I figure that out.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.