|
MORE WORKOUTS TO TRY:
#7)
As each focuses on one of the three delt heads, you can use
#7, #8 and #9 in concert; rotate between the three every
shoulder workout.
#8)
Here you hit middle delts first while you’re fresh. The
reverse pec-deck machine in this workout can be found in
most gyms; it is a pec deck where you can adjust the
handles, sit backward in the machine, extend your arms and
perform what essentially looks like a reverse flye. If you
don’t have access to this machine, any variation of a
bent-over dumbbell lateral will suffice.
#9)
The front delt usually gets a lot of work during any
shoulder or chest workout, but in combination with 7 and 8,
this front-focused routine works well.
#10)
If you’re noticeably weak in your presses, here’s your
chance to rectify the situation. Once you can handle more
weight, you should find that muscle growth comes easier to
your delts, even after you switch to another routine.
#11)
Using stability-building Swiss ball moves and isometric
holds, this workout is a way to break out of your comfort
zone and start growing again.
#12)
Once you have some shoulder bulk, carve those delts into
cannonballs.
#13)
This is for those ready to take their efforts to the next
level.
|
|
#7
REAR DELT
EMPHASIS |
|
EXERCISE |
SETS
|
REPS
|
|
Bent-Over Lateral
Raise
|
4 |
10-12 |
|
EZ-Bar Upright Row |
3 |
10-12 |
|
Smith-Machine Press |
3 |
10, 8, 6 |
One-Arm Lateral Raise*
(compound set with)
One-Arm Front Raise* |
2
2 |
10
10 |
|
* Use a
lower-pulley cable and a D-handle
attachment.
|
|
#8
MIDDLE
DELT EMPHASIS |
|
EXERCISE |
SETS
|
REPS
|
|
Seated DB
Lateral Raise
(compound set with)
DB Lateral Raise
|
3
3
|
10-15
10
|
|
Arnold Press* |
4 |
12, 10, 8, 6 |
|
Reverse Pec-Deck |
2-3 |
10-12 |
|
* Like a
regular DB press, except at the
bottom you start with your palms
facing you, twisting your wrists as
you press so your palms face forward
at the top.
|
|
#9
FRONT
DELT EMPHASIS |
|
EXERCISE |
SETS
|
REPS
|
|
Barbell Front
Raise*
|
3 |
12, 10, 8 |
|
Smith-Machine
Press** |
4 |
12, 10, 8, 6 |
Upright Cable Row
(compound set with)
DB Lateral Raise |
3
3 |
10-12
10-12 |
|
* Like the DB
front raise, except holding a
barbell with both hands.
** Use a reverse-grip.
|
|
#10
POWER & STRENGTH |
|
EXERCISE |
SETS
|
REPS
|
|
Upright DB Row
|
3 |
15, 10, 8 |
|
Seated Barbell
Press |
5 |
10, 10, 8, 5, 3 |
|
Standing DB Press |
3 |
10, 8, 6 |
|
Leaning Lateral
Raise* |
2 |
10-12 |
Standing Cable
Reverse Flye |
2 |
10-12 |
|
* Grasp a
stationary object, lean away from it
and perform DB lateral raises with
your free hand.
|
|
#11
SHOCK ROUTINE |
|
EXERCISE |
SETS
|
REPS
|
|
Standing
Barbell Press
|
4 |
12, 10, 8, 6 |
Swiss-Ball DB
Press*
(compound set with)
Swiss-Ball DB
Lateral Raise* |
3
3 |
8, 10, 12
8, 10, 12 |
|
DB Lateral Raise** |
2 |
8 |
|
Bent-Over Lateral
Raise** |
2 |
8 |
|
* Perform
presses and laterals while seated on
a ball.
** Hold the top position of every
rep for 5 full seconds.
|
|
#12
HIGH DEFINITION |
|
EXERCISE |
SETS
|
REPS
|
|
Seated DB
Press
(compound set with)
EZ-Bar Upright Row
Alternating set:*
|
4
4 |
15-20
15-20 |
|
DB Dual Front
Raise |
3 |
12 |
|
DB Lateral Raise |
3 |
12 |
|
Reverse Pec Deck |
2 |
15 |
|
* Do one front
raise (raising both DB’s at the same
time), then one lateral raise, and
continue alternating.
|
|
#13
ADVANCED |
|
EXERCISE |
SETS
|
REPS
|
|
One-Arm DB
Press*
|
4 |
12, 10, 8, 8 |
|
Multi-Grip Upright
Row** |
3 |
12, 10, 8 |
Behind-The-Back
Cable Raise |
3 |
10 |
Incline Cross-Body
Rear Delt Raise |
3 |
10 |
|
* Like a
seated DB press, except you perform
with one arm at a time.
** First half of set, use a
just-outside-shoulder width grip;
second half, move your hands just
inside shoulder-width.
|
|
|
