It was a great POF pump for all muscle groups today, and that’s despite the fact that I completely forgot to use DXO on the stretch movements. LOL! I guess the last delts and arms day was so great that my subconscious decided to duplicate the workload…
Delts: DB presses (3×15,12,8 + X Reps); Incline lateral raises (2×15,10 + X Reps); DB upright rows (2×15,10 + X Reps)
Triceps/Biceps: DB extensions (2×15,10 + X Reps) ss DB curls (2×15,10 + X Reps); Overhead extensions (2×10,8 + X Reps) ss Incline curls (2×10,8 + X Reps); Kick backs (2×12,10 + X Reps) ss Bent-over concentration curls (2×12,10 + X Reps)
Forearms: Forearm rockers (4×15,15,12,10 + 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
Such a simple workout, yet such a skin-stretching POF pump. The overall volume, intensity, and time under tension seems to be ideal right now. Remembering DXO today would’ve made it even better, but now it’s something to look forward to next time… As well as looking forward to it for legs tomorrow. I duplicated Friday’s work for the most part today, with the one exception being forearms; I did rockers instead of wrist curls. You’ll see 4 sets listed because it was 2 sets with flexor emphasis and 2 sets with extensor emphasis. Good stuff!
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.