Bringing TORQ back into the last delts+ workout was definitely productive, so it was the name of the game for Monday Mania today. Pump was outrageous, an I have a feeling the soreness will be severe tomorrow since there was some stretch-position TORQ…
Delts: Forward lateral raises (3×30,20,15 + X Reps); DB presses (3×30,20,15 + X Reps); DB shrugs (2×20,15 + X Reps)
Midback: DB rows (3×30,20,15); Behind-the-neck chins (3×10 + X Reps)
Biceps: Incline curls (3×30,20,15 + X Reps); Face-down incline curls (3×10 + X Fade)
Forearms: Reverse wrist curls (3×12 + X Reps); Wrist curls (3×12 + X Reps)
Note: My split is based on the Ripping Phase Routine in the Beyond X-Rep Muscle Building e-book.
Monday Mania Summary
There was some decent soreness from the last workout, but it was that same pump I was really after. Since it had only been a few days since doing this same, basic workout, I decided to swap a few exercises out. Great plan! Delts were on fire, and it was full TORQ on both delt-specific exercises. On midback and biceps work I decided to try a combination of TORQ followed by 4X (but with just 3 sets). Fantastic variation. For biceps I started with the stretch exercise, and the pump was nuts. Then I remembered that tomorrow will likely be tough when it comes to moving my arms. LOL!
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.