I switched it up a bit today for delts and arms, so it was exactly the same, but different. LOL! Just changed the sequence on supersets, but otherwise the same split as Monday…
Delts: DB presses (3×20,9,6: DP 3X); Seated laterals (3×8–Xcen + X Reps) ss DB upright rows (3×8 + X Reps)
Triceps: DB extensions (3×20,9,6: DP 3X); Overhead extensions (3×8–Xcen + X Reps) ss Bench dips (3×10 + X Reps)
Biceps: DB curls (3×20,10,7–DP 3X); Incline curls (3×8–Xcen + X Reps) ss Facedown incline DB curls (3×10 + X Reps)
Forearms: Incline hammer curls (1×15(8)(6)–R/P)
Note: My current PowerBlock gym split is based on the POF MMX Mega-Mass Workout in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Summary: I used all the same techniques today, but switched the supersets around, still doing Xcen first, but the exercises were switched. I liked it a lot! Probably better than the regular sequence, particularly for delts. A good dose of change to gain.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.