Supersets were the name of the game today, so it was an inflated Friday for chest and back. The workout was quick and efficient, and it felt like I plugged my air compressor into my upper body. LOL…
Chest/Back: DB incline presses (3×15,12,10 + X Reps) ss Parallel-grip chins (3×15,12,8 + X Reps); DB flyes (2×12 + X Reps) ss Supported bent-over rows w/stretch emphasis (2×12 + X Reps); Edge-gripping bench pushups (2×18,15 + X Reps) ss Bent-arm bent-over laterals (2×12 + X Reps)
Abs: Full-range crunches (2×15,12 + X Reps) ss Planks (2×60 sec)
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’ll admit to getting a bit winded on the initial supersets, but it’s well worth it for the metabolic momentum, let alone the level of efficiency it brings to the workout. I’m also trying to maximize the fact that I’m getting each workout in twice per week, so Monday’s back work was more lat-centric while today’s was a bit more targeted on midback. Trying to make each a bit of a hybrid to ensure a good amount of work on thickness and width, however. Plus, it’s great for variety and keeping the workouts within a respectable amount of time.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.