That was a good time Tuesday workout. Brief rest periods kept the metabolic momentum going, and the blood was flowing for a serious pump. Chest, back, and triceps felt full and fantastic…
Chest: DB bench presses (2×15,10—Stage); DB flyes (1×12(10) + X Reps); DB incline presses (2×15,10 + X Reps); DB incline flyes (1×10(8)—Drop + X Reps)
Lats: Parallel-grip chins (2×12,8); Chins (1×12) ss DB pullovers (1×12); Chins (1×10 + X Fade) ss Under-grip rows (1×10)
Triceps: DB extensions (2×12,8 + X-Rep presses); Overhead extensions (1×12(8)—X Pause + X Reps); Kick backs (1×12(8)—X Pause + X Fade)
Abs: Knee ups (2×12) ss Bench V-ups (2×10) ss Full-range crunches (2×12,10 + X Reps)
Note: My split is based on the Ripping Phase Routine in the Beyond X-Rep Muscle Building e-book.
Good Time Tuesday Summary
I prefer training upper chest first, and it tends to work best for me. That being said, I wanted some variation, and I figured a bit of change to gain wouldn’t hurt. I did DB bench presses and flat flyes to start, then ended chest with upper-chest work. It was a great change! Lats got particularly pumped, too, and I ended with Under-grip rows for a little extra lat squeeze. Great workout, and incredibly efficient timing.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.