Delts, Midback, Biceps, Forearms

Today was a great one, and it was an incredible combo of delts and midback work. I haven’t felt this sort of fullness in a while, and I liked it…

Delts: DB upright rows (3×14,12,8 + X Reps); Seated laterals (1×12 + X Reps) ss Wide DB upright rows (1×12 + X Reps); Standing DB presses (1×12 + X Reps); Seated DB presses (1×10 + X Reps); Incline one-arm laterals (1×10 + X Reps) ss Leaning one-arm laterals (1×8 + X Reps); Bent-over laterals (1×10 + X top)
Midback: Chest-supported DB rows (2×12,10 + X Reps); Bent-arm bent-over laterals–drop set (1×12(8) + X Reps); Forward-lean shrugs (1×12 + X Reps) ss Shrugs (1×15 + X Fade)
Biceps: Standing DB curls (2×12,10 + X top); Concentration curls–drop set (1×12(8) + X Reps); One-arm spider curlss (1×10 + X Fade)
Forearms: Incline hammer curls (1×10 + X Reps) ss Standing close-grip hammer curls (1×8 + X Reps); Reverse wrist curls–drop set (1×12(8) + X Reps); Wrist curls–drop set (1×15(10) + X Reps); Forearm rockers (1×12 + 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: Another great one, and much more delt work than I’ve been doing. That’s a good thing, though, as delts have always been a weak area for me, at least from a width aspect. I blame my parents for my narrow clavicles. LOL! Delts felt great, and they’ll probably be sore tomorrow. Midback felt great, too, and much more “in touch” than it has lately. Biceps and forearms always respond well, and it was great to have dedicated forearm work for a change. I guess we’ll see if I still have some grip strength left for lats tomorrow.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.