This morning’s workout produced the ideal feel for every muscle group. Delts felt incredibly good. Back and arms felt great, too, though there was a slight lower-back spasm during bent-over laterals. Nothing bad seemed to come of it, but it definitely woke me up…
Delts: Lateral raises (2×10(8),10—drop + X Reps); Forward-lean laterals (2×10,10(8)—X Reps + drop); DB presses (2×12,10 + X Reps), Leaning one-arm laterals (1×9 + X Reps) ss Incline one-arm laterals (1×9 + X Reps); DB upright rows (1×12 + X Reps) ss DB shrugs (1×12—DXO)
Midback: DB rows (2×12,10 + X Reps); Behind-the-neck chins (1×10 + X Fade); Bent-arm bent-over laterals (2×10 + X Reps); Bent-over laterals (1×8 + X Reps)
Biceps: Preacher curls (1×12 + X Reps); Standing curls (1×10); Face-down incline curls (1×12(10)—drop + X Reps); Hammer curls (1×10(8)—drop)
Forearms: Reverse wrist curls (2×15,12 + X Reps) ss Wrist curls (2×15,12 + X Reps)
Note: My split is based on the Ripping Phase Routine in the Beyond X-Rep Muscle Building e-book.
Ideal Feel Summary
Delts got exactly what they needed. Shoulders have never really been a weak area for me in regards to strength, but when it comes to width and density of the delts, I’ve always had to put in extra work. That’s the case now, and this routine is a great fit for that need. Shoulders are feeling really good, and hopefully they’ll soon be looking the way they feel. Midback and biceps both got hammered pretty well, too, so you definitely feel better walking out of the gym than you do when you walked in. LOL!
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.