POF MMX
While I somehow managed the wrong workout yesterday, it made for a fantastic Friday workout. The last day of the week always means a great workout, but having delts and arms land on a Friday makes it even better…
Delts: DB upright rows (3×20,9,6: DP 3X); Standing laterals (3×10 + X Reps) ss DB presses (3×10 + X Reps)
Triceps: DB extensions (3×20,9,6: DP 3X); DB kickbacks (4×10 + X Reps)
Biceps: DB curls (3×20,10,7–DP 3X); Concentration curls (4×10 + X Reps)
Forearms: Forearm rockers—Drop (1×20,15,12,8)
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: That was a fantastic Friday workout! Seeing as it was the second time hitting delts and arms this week, I dropped the X-centric sets in favor of regular cadence and more weight – felt great! Delts got the full POF treatment, but I went midrange and contracted moves only for arms. No reason other than wanting to get some direct squeezing, and I increased the number of sets slightly to help accommodate that. Good stuff! The rest periods were all 30-35 seconds between sets and exercises, so it was a good dose of intensity as usual.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.