Delts : 15-Minute Routine

DELTS  15-MINUTE ROUTINE FOR A KILLER SHOULDER SMACK in 15 minutes flat, head to the cable station. Start with rear delts, then move on to the middle delts, and finally blast the front delts. This order is deliberate, as most people’s rear-delt development lags behind, while the front delts are the strongest of the three because of the additional work they get during presses on chest day. >> Perform these as a circuit, moving from exercise to exercise with no rest. >> These are built on a reversepyramid system where, after one warmup set, you start with your heaviest weight and drop the poundage 10%-20% or so each subsequent set.   #2 EXERCISE SETS REPS (PERFORM AS A CIRCUIT) Standing Cable Reverse Flye 4   15, 8, 10, 12 Standing Behind-the-Back Cable Raise 4 15, 8, 10, 12 Standing Rope Cable Raise (or) Standing One-Arm Cable Raise 4 4 15, 8, 10, 12 15, 8, 10, 12 Do the three exercises in this circuit back to-back-to-back with no rest in-between; between each circuit, rest 30-60 seconds. After a warm-up circuit of light weight, start heavy and drop the weight each successive set. STANDING CABLE REVERSE FLYE START: Stand in the centre of a cable crossover apparatus. Start with hands crossed in front of you at shoulder height with the left high cable in your right hand, the right in your left hand. MOVE: Using your rear delts, pull your elbows out and back as far as possible, then return to the start. STANDING BEHIND-THEBACK CABLE RAISE START: Having the cable go behind your back instead of to the front helps eliminate cheating. Take a step forward so the cable runs behind you without hitting your body. MOVE: Keeping your torso erect and arm straight, lift the handle out in an arc until your hand is level with your delt. Lower back to the start. STANDING ROPE CABLE RAISE START: Stand with the low pulley just behind you, the cable running through your legs. Hold the rope with a neutral (palms facing each other) grip. MOVE: In a smooth motion, lift the rope straight out in front of you, keeping your arms straight throughout. _ STANDING ONEARM CABLE RAISE (D-HANDLE) Use this one-hand variation of the rope cable raise if you have one delt that’s a lot stronger than the other — this way, that stronger side can’t compensate for the weaker one by pulling more of the load.   Source: One of the magazines of MUSCLE & FITNESS     DELTS  RELATED LINKS         Delts : Beginner Programme SMITHMACHINE SHOULDER PRESS, WIDE-GRIP UPRIGHT ROW, ONE-ARM DUMBBELL LATERAL RAISE, ONE-ARM DUMBBELL FRONT RAISE, ONE-ARM BENTOVER LATERAL RAISE. http://bodyroutines.blogspot.com/2011/01/delts-beginner-programme.html       Delts : 15-Minute Routine STANDING CABLE REVERSE FLYE, STANDING BEHIND-THEBACK CABLE RAISE, STANDING ROPE CABLE RAISE, STANDING ONEARM CABLE RAISE (D-HANDLE). http://bodyroutines.blogspot.com/2011/01/delts-15-minute-routine.html       Delts : At-Home Training PALMS-FACING OVERHEAD DUMBBELL PRESS, DUMBBELL LATERAL RAISE HORIZONTAL SHOULDER ADDUCTION, INCLINE CROSS-BODY REAR DELT RAISE. http://bodyroutines.blogspot.com/2011/01/delts-at-home-training.html       Delts : Advanced Routine Gunter Schlierkamp SEATED ONE-ARM DUMBBELL LATERAL RAISE, SEATED DUMBBELL PRESS, DUMBBELL UPRIGHT ROW, INCLINE-BENCH BENT-OVER LATERAL RAISE. http://bodyroutines.blogspot.com/2011/01/delts-advanced-routine-gunter.html       Delts : Advanced Routine Bob Cicherillo SEATED MACHINE PRESS, BENT-ARM DUMBBELL LATERAL RAISE, EZ-BAR UPRIGHT ROW. http://bodyroutines.blogspot.com/2011/01/delts-advanced-routine-bob-cicherillo.html       Delts : Advanced Routine Craig Titus SEATED DUMBBELL PRESS, ONE-ARM LATERAL RAISE, BENT-OVER LATERAL RAISE, ONE-ARM FRONT RAISE. http://bodyroutines.blogspot.com/2011/01/delts-advanced-routine-craig-titus.html       Delts : 7-Specialised Routines REAR DELT EMPHASIS, MIDDLE DELT EMPHASIS, FRONT DELT EMPHASIS, POWER & STRENGTH, SHOCK ROUTINE, HIGH DEFINITION, ADVANCED. http://bodyroutines.blogspot.com/2011/01/delts-7-specialised-routines.html