Fast and effective. Just the way I like it. Plenty of pump for delts and arms and plenty of time to fit in some post-workout interval cardio. The heat and humidity outside me for a serious sweat-fest, too…
Delts/Back: DB presses (3×8,10,8) ss Undergrip DB rows (3×8,10,8); Seated laterals (3×8,15,10) ss DB upright rows (3×8,12,10)
Triceps/Biceps: DB extensions (3×8,15,10) ss Seated DB curls (3×8,12,8); Chest-supported kickbacks (3×10) ss Facedown incline DB curls (3×10)
Forearms: DB wrist curls (3×8,15,10) ss Reverse DB wrist curls (3×8,12,8)
Note: My current PowerBlock gym split is based on the Antagonist-Superset MMX Workout in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Summary: Delts and arms felt really good today! The supersets and varied rep cadence seem to force a lot of blood into the target muscle groups. Forearms seemed to swell especially well, probably because most of my blood seemed to be in my arms already, so it didn’t have far to travel. LOL!
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.