Dynamite Delts

Dynamite Delts

Ready to destroy your delts?  This is your first shoulder workout of this program, and let me tell you, it will NOT be easy. As is the theme with this week, you will be doing lighter weight for the first three sets, and heavier weight on the last two sets. Take a little more rest between sets on your last couple of sets, so you will have the strength to lift the big weights. This is not a powerlifting program, so do not take more than a minute between any set! Now go out there and get it done!

SUPERSET
SMITH MACHINE SHOULDER PRESS
5 sets of 20,15,10,10,5 reps
UPRIGHT BARBELL ROWS
5 sets of 20,15,10,10,10 reps

STANDING LANDMINE PRESS FOR SHOULDERS
5 sets of 20,15,10,10,5 reps each arm

SINGLE ARM LATERAL DUMBBELL RAISES
5 sets of 20,15,10,10,5 reps each arm

FRONT DUMBBELL RAISES
5 sets of 20,15,10,10,5 reps each arm

BENT OVER DUMBBELL REAR FLYES
5 sets of 20,15,12,10,8 reps

BICEPS (OPTIONAL)
CABLE CURLS W/HANDLE ATTACHMENT
5 sets of 20,15,12,10,8 reps
BARBELL CURLS
5 sets of 20,15,12,10,8 reps
DUMBBELL PREACHER CURLS
5 sets of 20,15,12,10,8 reps

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