New split, and delts were up first. Shoulders first isn’t actually any different than a typical Monday, but it’s the first time I’ve jumped on an all-new split for at least a couple of months. Although I’ve made several technique and exercise changes, it’s probably been a few/several months since a major shakeup, really, so I knew it was time for some change…
Delts: DB upright rows (2×12(8),10—drop + X Reps); Forward-lean laterals (2×12,12(8)—X Reps + drop); DB presses (2×12,10 + X Reps)
Midback: DB rows (2×12,10 + X Reps); Behind-the-neck chins (1×10 + X Fade); Bent-arm bent-over laterals (2×12 + X Reps) ss DB shrugs (1×12 + X Reps)
Biceps: Face-down incline curls (1×12 + X Reps); Standing curls (1×10); Face-down incline curls (1×12(10)—drop + X Reps); 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.
New Split Summary
I originally meant to change my training split last week, but old habits die hard, so it wasn’t even until heading down the gym this morning that I thought about it. I remembered a great routine from our Beyond X e-book, so I took a look to make sure my memory was correct, and sure enough… It was exactly what I was looking for: A 3-day split I could easily use 5-6 days per week while still keeping the time in the gym down to under one hour. I didn’t use all the X-hybrid techniques, as I’m using this as a bit of a break-in week, but I did train at 100% effort. Great workout with a nice amount of variety. Very much looking forward to carrying this on for the next several weeks, and being geared toward a ripping phase, I’ll be able to creep into spring looking lean.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.