xtrain bonuses

[lala1]

I did the 30 day rotation and am now finishing up with the 90 day.

However, despite reading the user´s guide I still am unsure about how often to include bonus upper body and the 100 rep challenges. How can I best utilize these in my other workouts, too? Is it possible to, for example, work the rear delts too much?

 

[mini-natty]

I admit that I have not done the 100RC's in a long time . However when I was doing them, I just tacked them onto the workout of the specific muscle group I was working (ie- Burn Set Bi's & Tri's + 100RC Barbell Curls).

As for your question about the rear delts, I think once or twice/week (on non-consecutive days) are plenty. I'm currently doing Body Beast, working rear delts 2X/week and have seen a noticeable difference in my strength! I was able to go up 2lbs! For such a small muscle group, that's a pretty big deal IMO .

HTH! Good luck