Workout 3: Delts, Midback, Biceps, Forearms
Dumbbell upright rows 1-2 x 8-10 _______________________
Forward-lean laterals 1 x 15-20 _______________________
Dumbbell upright rows (X Reps) 1 x 8-10 _______________________
Dumbbell presses
(drop set; X Reps) 1 x 8(6) _______________________
Incline one-arm laterals or cable
laterals (drop set; X Reps) 1 x 8(6) _______________________
Bent-over laterals (drop set) 1 x 8(6) _______________________
Machine rows 1-2 x 8-10 _______________________
Bent-arm bent-over laterals 1 x 15-20 _______________________
Machine rows (X Reps) 1 x 8-10 _______________________
One-arm dumbbell rows (X Reps) 1 x 8-10 _______________________
Barbell shrugs 1 x 15-20 _______________________
Cable upright rows (X Reps) 1 x 8-10 _______________________
Dumbbell curls 1-2 x 8-10 _______________________
Spider curls or machine curls 1 x 15-20 _______________________
Cable curls (X Reps) 1 x 8-10 _______________________
Incline curls (drop set) 1 x 8(6) _______________________
Incline hammer curls (drop set) 1 x 8(6) _______________________
Dumbbell reverse
wrist curls (drop set; X Reps) 1 x 12(8) _______________________
Dumbbell wrist curls
(drop set; X Reps) 1 x 12(8) _______________________Note: X Reps are power-partial movements added to the end of a set.
Move the weight to just below the middle of the stroke and pulse, doing
short reps in a five-to-10-inch range. If you can’t pulse, hold for a static
contraction at that point till failure.X-treme Lean High-Definition Workout 3