When your Side Delts Suck Workout:
*Warm up*
- DB Side Lateral Raises - 5 set x 12,10,10,10,8/16, 8/16
Straight sets - Then last 2 sets are Seth Sets - Seated DB Presses - 4 x 12,12,10,8/16
Last Set is a Seth Set - Seated Bent Over Rear Delt Raises - 4 x 12,12,10/20,10/20
Last 2 sets are Seth Sets - Cable Side Raises - 4 x 12,12,10,10
Cable in front of the body or behind. Try both to see what you like then. Start counting the sets. OR Do two sets of each! On each rep I want you to pause for 1/2 - 1 second at the top of each rep. Goal is to push blood into the side delt. - DB Front Raises - 4 x 12,12,10,10/10/10
Last set is a drop set. Decrease the weight each time by 5-10lbs and continue to get 10 reps until you can no longer get 10 reps.
Example - 30lb DB for 10, 20lbs for 10, 10lbs for 10. - Shrugs ! With DB - 6-8 sets x Failure.
Progressively increase the weight each set and each set push yourself to get as many reps as possible. Do not shoot for a number that is easily achievable. JUST KEEP SHRUGGIN!!! Remember slight bend in the elbows and Jam your shoulders into your ears!!!
When your Rear Delts Suck Workout:
*Warm up*
- Seated DB Presses - 4 x 12,12,10,8/16
Last Set is a Seth Set - Seated Bent Over Rear Delt Raises - 4 x 12,12,10/20,10/20
Last 2 sets are Seth Sets - DB Side Lateral Raises - 5 set x 12,10,10,10,8/16, 8/16
Straight sets - Then last 2 sets are Seth Sets - DB Front Raises - 4 x 12,12,10,10/10/10
Last set is a drop set. Decrease the weight each time by 5-10lbs and continue to get 10 reps until you can no longer get 10 reps.
Example - 30lb DB for 10, 20lbs for 10, 10lbs for 10. - Face Pulls Via Rope - 4 x 15,12,10,10/failure
Half to Full second pause on contraction of each rep.
Last set is a drop set to failure. - Shrugs ! With DB - 6-8 sets x Failure.
Progressively increase the weight each set and each set push yourself to get as many reps as possible. Do not shoot for a number that is easily achievable. JUST KEEP SHRUGGIN!!! Remember slight bend in the elbows and Jam your shoulders into your ears!!! - If you don’t do shrugs on shoulder day, do barbell upright rows instead. 4 x 10,10,8,8. MOVE THE F*CKING WEIGHT, DON’T BE A PUSSY!