Thankful to not wake up at 3 A.M. again this morning, so I was fully rested for a Full-Muscle Friday. Shoulders felt every inch of every rep, and back and biceps were very much “in tune” today, too. Plus, there was some voluptuous forearm vascularity to finish things off. LOL…
Delts: Lateral raises (2×10(8),10—drop + X Reps); Forward-lean laterals (2×12,10(8)—X Reps + drop); DB presses (2×10,8 + Stage), Leaning one-arm laterals (1×10) ss Incline one-arm laterals (1×10); DB upright rows (1×12 + X Reps) ss DB shrugs (1×15—DXO)
Midback: DB rows (2×12,10); Behind-the-neck chins (1×10 + X Fade); Bent-arm bent-over laterals (1×12(10)—Drop); Bent-over laterals (1×12(8)—X Pause)
Biceps: Preacher curls (1×12(9)—X Pause + X Reps); Standing curls (1×12); Face-down incline curls (1×12(10)—drop + X Fade); 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.
Full-Muscle Friday Summary
Seriously good workout today. Motivation was high, so that always means for better feel on every exercise. No real changes to delt work, and the only real change for back was that I did my rows with chest support. That allowed me to squeeze my midback a bit more on each rep, but it also takes away some of the muscle synergy. Felt really good, though. The only change for biceps was that I did an X-Pause set on Preacher curls, as biceps work has felt good if not a bit lacking. That one change made a big difference, and biceps responded very well. Forearms ended up with much more noticeable vascularity than usual, and it’s likely because there was so much blood already in my shoulders and bis.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.