I switched it up just a little bit this morning for variety’s sake. Same split and exercises, but I went with three sets on each exercise but only two POF angles. Same number of sets overall, just split between two exercises per bodypart rather than three. I was surprised to feel like I had boulder shoulders afterwards, but the blood flow was impressive…
Delts: DB presses (3×20,12,1 + X Reps); Lateral raises (3×15,12, 10 + X Reps)
Triceps: DB extensions (3×20,12,10 + X Reps); Overhead extensions (3×10 + X Reps)
Biceps: Standing curls (3×20,12,10 + X reps); Incline curls (3×10 + X Reps)
Forearms: Wrist curls (3×12,10,10 + X reps); Reverse wrist curls (3×12,10,8 + 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.
Boulder Shoulders Summary
No real reason other than wanting to change things up, but I opted to go with just two exercises per muscle group today. I didn’t want to reduce the workload, however, so I increased set counts to 3 per exercise, and I tried to get a good balance of rep speeds and tension times through – with no more than 35-40 seconds of rest between sets and exercises. Boulder shoulders were in effect, and that had me a bit surprised. Arms got a great pump, too, and forearms are still shaking enough right now that it’s a bit tough to type. I call that success. LOL!
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.