Feel like your shoulders are lacking the full, round appearance desired? Try this routine for 4-6 weeks to stimulate growth in your delts.
The idea is to perform a tri-set for your shoulder workout. Obviously, a tri-set is achieved by performing an extended period of three exercises one after another before taking a rest.
Here is a good protocol:
|Standing Side Lateral Raise||3x8-12, tempo 4/0/x|
|Low Cable Upright Row||3x8-12, tempo 4/0/x|
|Seated DB Press||3x8-12, tempo 4/0/x|
Perform a set of each exercise in order with no rest in between. Once complete, take a two minute rest. Repeat until you have performed the tri-set three times.
You can add 3 sets of some kind of rear delt exercise (i.e. standing bent lateral, seated bent lateral, seated rear delt machine, etc) for 13-15 reps.
This is going to hurt, so be ready. The tempo is important. Each set should be performed with max weight and you should reach failure for each.
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