Royally pumped today, and not just because of the Royals World Series Victory Parade. Shoulders and arms felt extra swollen today – probably the biggest pump I’ve had in over a month. Great stuff…
Delts: DB upright rows (3×15,15,12 + X Reps); Incline lateral raises (2×15 + X Reps); Seated laterals (2×15,12 + X Reps)
Triceps: DB extensions (2×20,15 + X Reps); Overhead extensions (2×12 + X Reps); Bench dips (2×12 + X Reps)
Biceps: DB curls (2×18,15); Incline curls (2×12 + X Reps); Concentration curls (2×12,10 + X Reps)
Forearms: Wrist curls (2×15,12 + X Reps); Reverse wrist curls (2×15,12 + X Reps)
Note: My 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
Phenomenal workout! Delts, biceps, triceps, and forearms all felt like they were going to burst. I was a bit extra charged up today because of the KC Royals big victory parade, but it was also the first time hitting full-range POF on arms and delts. Nothing quite like the feeling of having your shoulders and arms feeling so jacked. I got back into my office to see this new SAN Nutrition video that was so motivating I wanted to go back to the gym. I already have it queued up to watch before tomorrow’s leg workout:
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.