Unusually cold outside this last day of November–which prompted me to train at home. Not a problem when it’s full-POF delts/arms/abs. All it takes is PowerBlock dumbbells and an adjustable bench for a killer workout–and with a bit of ingenuity, I can do full Positions of Flexion for each muscle group…
Delts: Seated laterals (1×20), DB presses (1×10); Incline one-arm laterals (1×10 + X Reps)
Triceps: Kickbacks (1×20), Close-grip DB bench presses (1×12); Incline extensions (1×12)
Biceps: Facedown incline DB curls (1×20), Chest-supported DB rows (1×10); Incline curls (1×10)
Forearms: Rockers (1×24), Incline hammer curls (1×10); DB wrist curls (1×12)
Delts: Seated laterals (1×20), DB presses (1×10); Incline one-arm laterals (1×10 + X Reps)
Triceps: Kickbacks (1×20), Close-grip DB bench presses (1×12); Incline extensions (1×12)
Biceps: Facedown incline DB curls (1×20), Chest-supported DB rows (1×10); Incline curls (1×10)
Forearms: Rockers (1×24), Incline hammer curls (1×10); DB wrist curls (1×12)
Abs: Bench crunches (1×24), End-of-bench kneeups (1×12); Full-range bench crunches (1×12)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Full-POF Wednesday Summary
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Full-POF Wednesday Summary
One set of each exercise felt good, but I could’ve handled more. Perhaps I should’ve done two rounds of the contracted-midrange modified superset. Or ended with two sets of the stretch move. The contracted-midrange sequence did have some rest between moves–about 15 seconds to change the weight and/or adjust the bench. In other words, not a true superset with no rest. Still got a great pump–and it’s winter so no guilt for sparse volume.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.