Had a great chest and back workout on Saturday, so the Monday muscle mayhem occurred with just one day of rest. Not bad! Motivation was high, so that always means a great one…
Delts: Lateral raises (2×10(8),10—drop + X Reps); Forward-lean laterals (2×12,10(8)—X Reps + drop); Leaning one-arm laterals (1×10) ss Incline one-arm laterals (1×10); DB presses (2×10,8 + Stage); DB upright rows (1×12 + X Reps) ss DB shrugs (1×15—DXO)
Midback: DB rows (2×12,10); Behind-the-neck chins (1×10 + X Fade); Bent-arm bent-over laterals (1×12(10)—Drop); Bent-over laterals (1×12 + X Reps) ss DB rows (1×10)
Biceps: Preacher curls (1×12(9)—X Pause + X Reps); Standing curls (1×12); Incline curls (1×10); Face-down incline curls (1×12(10)—drop + X Fade); 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.
Monday Muscle Mayhem Summary
I was fully charged for a great workout, and that’s always a great way to start the week. Only a few changes, but they’re probably keepers. Midback work ended with a superset that included an extra set of DB rows (as prescribed in the Beyond X e-book), and that was a great finisher. For biceps, I added in a set of Incline curls, as there wasn’t really a genuine stretch move for biceps on this routine. That one set made some serious impact – probably because it had been a while since performing this bi blaster.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.