If only every bodypart would feel as insanely good as delts and arms feel with a good pump – I might never leave the gym! Luckily the pump lasts a while, but this must be the feeling that crack and meth addicts are always after, right? LOL…
Delts: DB upright rows (3×15,12,8 + X Reps); Seated laterals (1×12 + X Reps) ss Wide DB upright rows (1×10 + X Reps); Standing DB presses (1×10 + X Reps); Seated DB presses (1×12 + X Reps); Incline one-arm laterals (1×12 + X Reps) ss Leaning one-arm laterals (1×12 + X Reps); Bent-over laterals–drop set (1×10(7) + X top)
Midback: Chest-supported DB rows (2×15,12 + X Reps); Bent-arm bent-over laterals–drop set (1×10(8) + X Reps); Forward-lean shrugs (1×15 + X Reps) ss Shrugs (1×15 + X Fade)
Biceps: Standing DB curls (2×12,10 + X Reps); Concentration curls–drop set (1×12(8) + X Reps); One-arm spider curls (1×10 + X Fade)
Forearms: Incline hammer curls (1×12 + X Reps) ss Standing close-grip hammer curls (1×8 + X Reps); Wrist curls (2×12,10 + X Reps); Reverse wrist curls (2×10,10 + X Reps); Forearm rockers (1×15 + X Reps)
Note: My current PowerBlock gym split is based on the X-Rep Mass-Detail Workout in the Ultimate Mass Workout e-book.
Summary: Maybe there was something in the water this morning, or maybe I really do get a better workout when I don’t get enough sleep. I somehow doubt either of those are true, but it was an incredible workout regardless. Delts started the potent pump, but biceps and forearms felt insane. Skin-stretching and shirt-stretching. Pretty sure my wife was even checking me out after I was done, so it had to be pretty obvious. LOL!
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.