It officially feels like November in the gym now, so it was a bit of a Freeze-Flex Friday. If you’ve followed our training blogs for a while, you’ll know that’s a good thing for me, though. I love me some cold-weather training. I may never fully understand why, but intensity and focus is always increased when the air is cold…
Delts: Alternate DB presses (3×12,10,8); Incline lateral raises (2×10,8—DXO + X Reps); Lateral raises (2×15,12 + X Reps)
Triceps: Close-grip bench presses (2×12,10 + X Reps); Overhead extensions (2×10,8—DXO + X Reps); Seated kickbacks (2×12 + X Reps)
Biceps: Undergrip chins (2×10,8 + X Reps); Incline curls (2×10,8—DXO + X Reps); Face-down incline curls (2×12 + X Reps)
Forearms: Reverse curls (2×10,8)
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
A little bit of variation today, but nothing crazy. It still resulted in a huge pump and ultra intensity, though. Fantastic Freeze-Friday Workout! LOL! The alternate DB presses made for some serious focus on delts, so those might become regular, and the lateral raises seemed to have been a better choice than my upright-row standby. Triceps started off with close-grips, and I ended with seated kickbacks. Those made for a much better contraction than regular kickbacks because you’re more locked in. Good stuff! Biceps work started with undergrip chins with biceps focus, so the range of motion wasn’t as it would be for lats, but the biceps pump was out of this world. Made for better feel on everything else, and I finished arms off with reverse curls, which I haven’t done in ages. More good stuff, and a great way to roll into a winter-like weekend.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.