A repeat of last Wednesday’s workout–except for a shoulder switch. I did presses last so I could reduce the weight slightly for less stress on my shoulder joints…
Delts: Incline one-arm laterals (1×9 Xcen + 7 Xcel) ss One-arm laterals (1×15 Xcel); Seated DB presses (1×9 Xcen + 5 Xcel);
Triceps: Incline DB extensions (1×9 Xcen + 7 Xcel) R/P Parallel-gr
Biceps: Incline curls (1×9 Xcen + 6 Xcel) R/P Standing DB curls (1×12 Xcel)
Forearms: DB wrist curls (1×12 Xcen + 9 Xcel) ss Hammer curls (1×12 Xcel)
Abs: Full-range bench crunches (1×10 Xcen + 9 Xcel) R/P Bench kneeups (1×10)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Delts/Arms Wednesday Summary
Amazing how one small change can make your workout better and pump bigger. I had been doing DB presses first. I thought the slow X-centric reps combined with fast X-celeration after acted as a good warmup. But my shoulder joints were aching a bit. Moving the presses to the end of delts meant reducing the poundage a bit, but the various laterals before forced blood and lube into my shoulders, so they felt much less stress from the press. And my shoulders looked much rounder after. I’ll take it–and the lesson that switching exercise order is important. Change to gain.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.