It’s hard to go wrong with delts and arms, so today was as great as I expected. For those following closely, it looks like I skipped a day, but I trained legs on Saturday morning and the weekend was just too packed with family fun to blog about it…
Delts/Back: DB presses (3×8,10,8) ss Undergrip DB rows (3×8,10,8); Seated laterals (3×8,12,10) ss DB upright rows (3×8,12,10)
Triceps/Biceps: DB extensions (3×8,12,8) ss Seated DB curls (3×8,10,8); Chest-supported kickbacks (3×12) ss Alternate facedown incline DB curls (3×12)
Forearms: DB wrist curls (3×15) ss Reverse DB wrist curls (3×15)
Note: My current PowerBlock gym split is based on the Antagonist-Superset MMX Workout in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Summary: Still using slightly higher reps here and there, but I like the extended tension time that offers. Only minor change today was going to alternating arms for the Facedown incline curls. Didn’t add much time, but definitely added more focus and contraction for biceps, so I’ll stick with this version. Pump was immense.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.