Last day of the year so this NYE workout is the last time I get to train in 2015. Not much better way to welcome a new year than to finish the old one off with a great shoulders and arms workout…
Delts: DB upright rows (3×20,15,12 + X Reps); Lateral raises (3×15,12, 10 + X Reps)
Triceps: DB extensions (3×20,12,10 + X Reps); Overhead extensions (2×10—DXO + X Reps); Kickbacks (3×10 + X Reps)
Biceps: Standing curls (3×20,12,10 + X reps); Incline curls (2×10—DXO + X Reps); Face-down incline curls (3×10 + X Reps)
Forearms: Wrist curls (3×15,12,10 + X Reps); Reverse wrist curls (3×15,12,10 + 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.
NYE Workout Summary
Fantastic way to finish off 2015. Arms and shoulders felt full, and I concentrated a bit on some neglected areas. I didn’t list them above, but my shoulder has been bothering me for a couple of weeks – not from training but from playing with my son. LOL! Snowball fights and playing catch has put my shoulders through a “real-world” routine lately, so my rotator cuffs have been bothering me slightly. I threw in some rotation exercises to build them up and fend off any injuries. Felt great and added to the overall shoulder pump. Nothing wrong with that. Also went with full POF on arms, so I’m looking forward to upping the volume on the rest of my training days, too.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.