Flashing back to last Wednesday’s full-body blast with stretch position exercises got me thinking I needed something to ensure that this was a Hump Day Pump Day. I got sore last week, but pump was slightly lacking. Fixed that with supersets and DXO…
Quads/Hams: Sissy squats (3×15,12,7-DXO) ss Stiff-legged deadlifts (3×15,12,8-DXO)
Calves: Donkey calf raises (3×40,35,25 – R/P + X Reps)
Chest/Midback: DB Flyes (3×12,10,8-DXO) ss Bent-arm bent-over laterals (3×12,10,8-DXO)
Lats: Pullovers (3×15,12,8-DXO)
Triceps/Biceps: Overhead extensions (3×12,10,8-DXO) ss Incline curls (3×12,10,8-DXO)
Forearms: Wrist curls (2×15,12 – R/P) ss Reverse wrist curls (2×15,12 – R/P)
Abs: Full-range crunches, stretch emphasis (3×30,20,10-DXO – R/P)
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
I managed the same muscle burn as last Wednesday, but the pump was a bit more significant thanks to using Double-X Overload (DXO) on the last set of most exercises. That means doing an X Rep (partial) in between ever full rep. Great way to really hammer on the full-stretch position. I also utilized opposing-bodypart supersets as a means to increase efficiency and pump. Worked well! The only problem today… I didn’t realize until sitting down at my desk that I completely forgot to train delts. What?! Back to the gym after lunch for Incline laterals; one of the great benefits to my gym being 12 seconds from my office. LOL
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.