DELT DEMOLITION Gym Shoulder Workout (HIT ALL HEADS) | LiveLeanTV
Delt Demolition Gym Shoulder Workout (HIT ALL HEADS)
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This “Deltoid Demolition” hypertrophy style bodybuilding workout hits all heads of the deltoids.
It's a pyramid set training style:
First Set: 12 reps
Second Set: 10 reps with an increase in weight
Third Set: 8 reps with another increase in weight
We're completing 4 shoulder exercises and one workout finisher.
A. Standing Barbell Shoulder Press
Sets: 1 warm up set + 3 working sets
Reps:
Warm Up Set: 15-20 reps
First Set: 12 reps x weight increases
Second Set: 10 reps x weight increases
Third Set: 8 Reps x weight increases
Tempo: 3010
Rest: 60 seconds
Load: the goal is to come pretty close to failing during the last rep, or have one rep left in the tank after the last rep
B. Seated Dumbbell Bent Over Rear Delt Raise
Sets: 3 working sets
Reps:
First Set: 12 reps
Second Set: 10 reps x weight increases
Third Set: 8 Reps x weight increases
Tempo: 2010
Rest: 60 seconds
Load: the goal is to come pretty close to failing during the last rep, or have one rep left in the tank after the last rep
C. Alternating Standing Dumbbell Front Raise
Sets: 3 working sets
Reps:
First Set: 12 reps
Second Set: 10 reps x weight increases
Third Set: 8 Reps x weight increases
Tempo: 2010
Rest: 60 seconds
Load: the goal is to come pretty close to failing during the last rep, or have one rep left in the tank after the last rep
D. Standing Dumbbell Lateral Raise
Sets: 3 working sets
Reps:
First Set: 12 reps
Second Set: 10 reps x weight increases
Third Set: 8 Reps x weight increases
Tempo: 3010
Rest: 60 seconds
Load: the goal is to come pretty close to failing during the last rep, or have one rep left in the tank after the last rep
Workout Finisher:
If you’ve done any of the workout programs in my app, you know I love workout finishers, so we’re going to throw in a shoulder workout finisher at the end.
Option 1: Feet Elevated Shoulder Press Pushup
Option 2: Handstand Pushup
Complete as many reps as you can, for 1 set, to burn out at the end of the workout.
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DELT DEMOLITION Gym Shoulder Workout (HIT ALL HEADS) | LiveLeanTV
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