Timing is not in my favor today for delts and arms. I was originally going to be heading out of town at the crack of dawn, but plans changed. That should’ve meant plenty of time for the gym, but other scheduling conflicts are in full force, but I wasn’t going to miss a great workout…
Delts: DB presses (3×20,12,8: DP 3X + X Reps); DB upright rows (3×20,10,8: DP 3X + X Reps); Seated laterals (1×20)
Triceps: Close-grip presses (3×20,12,10: DP 3X); Overhead extensions (3×20,10,7: DP 3X)
Biceps: DB curls (3×20,10,7–DP 3X); Incline curls (3×20,9,6: DP 3X)
Forearms: Wrist curls (1×20) ss Reverse wrist curls (1×20)
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: I turned it into an mostly all-DP 3X day, and just two basic moves for each bodypart, with the exception of delts. They need more focus, so I added an extra high-rep set to the end for more time under tension. The pump was surprisingly good, but I had plenty of juice left in the tank, so I wish I had more time, but it’s just not in the cards today. I’ll probably throw in some bonus weekend work to make up for it.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.