I was amped up for a solid Monday Mass Attack after a nice holiday-infused weekend. Gotta love this time of year! We had a Christmas party to go to in the afternoon yesterday, but I was so motivated that I slipped a pre-party workout in for chest and back. That meant this morning was delts and arms – one of my favorites…
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/Biceps: DB extensions (2×12,10 + X Reps) ss Standing curls (2×12,10 + X reps); Overhead extensions (2×10,8—DXO + X Reps) ss Incline curls (2×10,8—DXO + X Reps); Seated kickbacks (2×12 + X Reps) ss Face-down incline curls (2×12 + X Reps)
Forearms: Wrist curls (2×12,10 + X Reps) ss Reverse wrist curls (2×12,10 + 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
Back to Alternate DB presses as the opening move for delts. The feel is much more delt-centric on those, so I prefer them to regular presses, but I keep bouncing between the two simply for variation. I wasn’t in a rush, but figured a little bit of metabolic momentum wouldn’t exactly hurt me, so I went with supersets for arms. The pump was off the charts today. Probably due to the fact that yesterday’s “meal planning” wasn’t exactly typical, so there was a lot of muscle-pumping nutrients floating through my blood still. You know, a couple of cookies, some other holiday snacks, and maybe a little bit of egg nog and joy-infused hot apple cider. LOL!
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.