POF MMX
The change to all-DP 3X this week has resulted in a serious power pump for all muscle groups. Even slight variation is enough for some good change to gain…
Chest: DB incline presses (3×20,8,6–DP 3X); DB flyes (3×20,10,8–DP 3X) ss Edge-gripping bench pushups (3×20,10,8–DP 3X)
Back: Chins (3×20,10,6–DP 3X); DB pullover (3×20,10,8–DP 3X) ss DB stiff-arm kickbacks (3×20,8,6–DP 3X); Close-, parallel-grip DB rows (3×20,12,10–DP 3X); DB shrugs (3×20,15,10–DP 3X)
Abs: Planks (3×60 sec–Stat) ss Full-range crunches (3×15 + X Reps)
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: DP 3X supersets are taxing, but it’s so worth it! The pump after the first 20-rep superset is intense, and that carries on through the heavier sets that follow. Plus, those heavier, lower-rep supersets go by a lot more quickly than the first round, so you’ve got more mental steam knowing that they require 100% effort from the start. So far this is the perfect blend for a serious power pump.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.