Dynamite Delts 4

Dynamite Delts

OMG my legs are Sooooooore!  Those pre-exhaust lunges really kicked my ass and combined with the rest of the workout, I am feeling it today!  Hopefully you are, too!  It’s time to put that behind you, though because it is time to smash your delts!  Once again, you will be using drop sets and supersets to get an outrageous shoulder pump.  Remember that this workout is not a powerlifting routine, and is designed for maximum muscle building.  This means you are not to be taking long rest periods.  We are shooting for volume and pumps to maximize your muscle growth.  That doesn’t mean to use light weights, but use the heaviest possible weight to get all the reps of each set completed to failure.  If you burn out a few reps before hitting your number, then simply rest for 15 seconds and finish up!  Let’s do it!

SUPERSET
DUMBBELL SHOULDER PRESS
4 sets of 20,15,12,10 reps
BARBELL FRONT DELT RAISES
4 sets of 20,15,12,10 reps per arm

STANDING CABLE LATERAL RAISES
4 sets of 20,15,12,10 reps per arm + drop set for 10 more each arm

STANDING DUMBBELL LATERAL RAISES
4 sets of 20,15,12,10 reps + drop set for 10 more each arm

SUPERSET
REVERSE REAR DELT FLYES
4 sets of 20,15,12,10 reps
BENT OVER DUMBBELL REAR DELT FLYES
4 sets of 20,15,12,10 reps

BICEPS
MACHINE PREACHER CURLS
4 sets of 20,15,12,10 + drop set of 10 more reps

SUPERSET
BARBELL CURLS
4 sets of 20,15,12,10 reps
STANDING HAMMER CURLS
4 sets of 20,15,12,10 reps

INCLINE DUMBBELL CURLS
4 sets of 20,15,12,10 reps

TRAPS
SUPERSET
BARBELL OR SLED SHRUGS W/STRAPS
4 sets of 20,15,12,10 reps
DUMBBELL SHRUGS W/STRAPS
4 sets of 20,15,12,10 reps

Please wait...

Be the first to comment

Leave a Reply

Your email address will not be published.


*