Finally! We were really hoping for a white Christmas, but warm weather prevented that fantasy from coming true. A bit of a winter storm rolling in now, though, so it was all about snowball biceps this morning. LOL…
Delts: DB presses (3×20,12,10 + X Reps); Lateral raises (3×15,12, 10 + X Reps)
Triceps: DB extensions (3×20,12,10 + X Reps); Seated kickbacks (3×10 + X Reps)
Biceps: Standing curls (3×20,12,10 + X reps); Face-down incline curls (3×10 + X Reps)
Forearms: Forearm rockers (2×15(12)(10)—r/p drop set + 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.
Snowball Biceps Summary
A really great workout this morning. Below freezing with snow and ice outside and cool temperatures in the gym. The prefect recipe for high intensity. I went with two exercises for each bodypart again, but it was all midrange and contracted moves this time. Great pump, intense focus, and now I’m already craving the next workout. Plus, we’re just at the beginning of this winter storm, so we should get a few more inches of snow, and that means an extra-intense chest/back workout tomorrow.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.