After short fusing all week, I got in a nice Back and Triceps session that help put me in a better mood. As always I incorporated Super Sets so an exercise for Back followed immediately by Triceps.
1) Deadlift/Bench Dips - Using pre-set barbells to cut down on time, I'm not looking to set a power lifting record, just work my lower back, forearms and legs. While once upon a time I could Dead 415, these days I settle for high reps of 100 pounds and up. Bench Dips I add resistance with weight plates on my lap. Again, back in my prime with the help of partners I stacked 180 pounds on my lap but today I'm topping out at 45 for safety's sake.
2) Chin/EZ Bar Extension - Wide and parallel grip then the last set I pulled to each hand. For EZ's I did them Frank Zane style so instead of just lowering the bar to my forehead like a skull crusher, I went down and behind my head to give a nice stretch and extra pump. It's also a little easier on the elbows because we all know that Tennis Elbow suuuuucks!
3) 1-Arm Cable Kickback/Close Grip Cable Row - To help define that horseshoe, I bend at the waist and grab a cable with a palms up grip, lock my elbow to the side of my body and kickback. Then Close Grip Cable Rows really get my forearms, biceps, rear delts and back pumped up.
Followed by some Forearms, Calves, rowing, biking, Versa Climbing and stretching, it was time to call it a day. Later that evening and the next day my rear delts were SCREAMING from all the chins, rowing and cardio rowing. Remember, if you're sore the next day it's a good thing. 2nd day soreness? Not so much.
Have you checked out the lateral deltoid lately?