Uk Boy
ENGLANDS FINEST
I have been using the following routine once a week for delts over about 16 weeks and have put on good size and shape to all three delt heads.
When you do this routine with good form and intensity your delts will SCREAM with pain after each set and you will probably have to rest your arms on a ledge because your delts will be pumped to an unbelievable level.
Here goes:
1. Seated upright military press. (to front) 4x12,10,8,6 reps.
2. Standing lateral dumbell raise. (Super set) 2x48 reps,moving up in weight every 12 reps.
3. Standing front raise. (with barbell) 4x12 reps.
4. Seated bent over lateral dumbell raise. 3x12 reps.
5. Dumbell shrugs. 4x15 reps.
Always go as heavy as possible on military press and shrugs but concentrate on form and feel for lateral and front raises.
When you cant lift your arms to shampoo your hair afterwards you will have trained delts proper like.
When you do this routine with good form and intensity your delts will SCREAM with pain after each set and you will probably have to rest your arms on a ledge because your delts will be pumped to an unbelievable level.
Here goes:
1. Seated upright military press. (to front) 4x12,10,8,6 reps.
2. Standing lateral dumbell raise. (Super set) 2x48 reps,moving up in weight every 12 reps.
3. Standing front raise. (with barbell) 4x12 reps.
4. Seated bent over lateral dumbell raise. 3x12 reps.
5. Dumbell shrugs. 4x15 reps.
Always go as heavy as possible on military press and shrugs but concentrate on form and feel for lateral and front raises.
When you cant lift your arms to shampoo your hair afterwards you will have trained delts proper like.
