Drizzly Friday, but I still made it to the gym on time for MMX POF Friday. Odd to work delts/arms/abs on a Friday, but that’s the way workouts fell since I missed Monday. It was full 3-move POF with rest/pause on almost every exercise…
Delts: One-arm cable laterals (2×20,8 R/P 5); Machine presses (1×12 R/P 8); Seated laterals (1×10 R/P 6)
Triceps: Incline extensions (2×23,10 R/P 5); Lying DB extensions (1×12 R/P 6); Kickbacks (1×14)
Biceps: Incline curls (2×20,7 R/P 4); Seated curls (1×10 R/P 6); Concentration curls (1×10)
Forearms: DB wrist curls (2×24,9 R/P 5); Incline hammer curls (1×10 R/P 5); Rockers (1×17)
Abs: Machine crunches (2×20,9 R/P 7 R/P 5)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
MMX POF Friday Summary
Rest/Pause in one of the best ways to get in extra work without adding much time to your workout. Very efficient mass tactic, especially after a high-rep set followed by a heavy set for building slow-twitch fibers and activating more fast-twitchers. I realized the power of rest/pause as I ended the workout with abs–so I did only Machine crunches with extra R/P. Done.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.