I had to make it a fast-moving Monday workout if I wanted to achieve all my goals. Score one for me! LOL! Got a majorly deep burn on every target muscle plus a substantial pump, and managed to get it all done quickly enough to get back to the real world in time…
Delts: Lateral raises (2×12(10),10—drop + X Reps); Forward-lean laterals (2×12,12(8)—X Reps + drop); DB presses (2×12,10—Stage); DB upright rows (1×12(10)—Drop + X Reps); DB shrugs (2×20,12 + X Reps)
Midback: DB rows (2×12,10 + X Reps); Behind-the-neck chins (1×10(7)—X Pause + X Fade); Bent-arm bent-over laterals (1×12(10)—Drop); Bent-over laterals (1×12(10)—X Pause + X Reps)
Biceps: Standing curls (1×12(8)—X Pause) ss Preacher curls (1×110 + X Reps); Incline curls (1×10); Concentration curls (1×12(10)—Drop + X Reps); Hammer curls (1×10(8)—drop)
Forearms: Reverse wrist curls (1×15(8)—X Pause + X Reps); Wrist curls (1×15(10)—X Pause + X Reps)
Note: My split is based on the Ripping Phase Routine in the Beyond X-Rep Muscle Building e-book.
Fast-Moving Monday Summary
Got started at the right time, but realizing there’s really no time for rest between sets or exercises. That’s a good thing, however, as it keeps me in that 30-45 second window of minimal rest for maximum density and increased immensity. Or something like that. Workout was great, and every single muscle group felt like it got a full assault, particularly my delts (where I always need a bit more focus).
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.