Oh, there will be some chest and triceps soreness tomorrow. Lats and abs are likely to feel a bit worked, too, but there was a bit more than usual that went into chest and tris…
Chest: DB incline presses (2×12,8); DB incline flyes (1×10(8)—drop + X Reps); Dips (1×12 + X Fade) ss DB bench presses (1×10 + X Reps); DB flyes (1×10(6)—drop + X Reps)
Lats: Parallel-grip chins (2×12,8 + X Reps); Chins (1×7—X-cen) ss DB pullovers (1×12); Chins (1×10 + X Reps) ss Under-grip rows (1×10 + X Reps)
Triceps: DB extensions (2×12,8 + X Rep presses; Decline close-grip presses (1×10 + X Reps) ss DB kick backs (1×10) ss Bench dips (1×10); Overhead extensions (1×8+ X Reps) ss Stiff-arm kickbacks (1×8) ss Bench dips (1×6—X-cen)
Abs: Knee ups (1×12); Knee ups (1×10) ss Bench V-ups (1×10); Full-range crunches (1×12(8)—drop) ss Planks (1×60 sec)
Note: My split is based on the Ripping Phase Routine in the Beyond X-Rep Muscle Building e-book.
Chest and triceps are going to be in rough shape tomorrow. LOL! Pump was intense, but it was also quite a bit more work than either muscle group is really used to, so soreness is guaranteed. Really great workout, though, and while it lasted a little longer than usual, that will speed up as I get used to the routine. I’m still making a point of trying to stay with 30-40 seconds of rest between sets, so that will keep things on pace. New leg day tomorrow… That should be interesting.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.