Tuesday, October 7th, Cardio and Delts day. It's just under 4 weeks now until IBFA so its all guns blazing for me until the show is over and todays sessions are short and sweet, a cardio morning followed by an intense shoulder session.
For a while now I have been starting my Deltiod workouts with a particular pressing exercise, a standing press usually with dumbbells because for me this really lights up that mind muscle connection compared to a seated press. I will interchange between barbell and dumbbell but for now its dumbbells.After this then its all about isolation and carving the individual muscles and adding seperation.
My full Deltoid routine:
Stretches -10mins
Standing Dumbbell press - 4 sets of 12 -15 reps
Lateral raise - 5 sets of 12-15 reps
Upright rows - 4 sets of 10-12 reps
Super set - Front forward dumbbell raises - 4 sets of 12
- Rear delt flyes - 4 sets of 12-15 reps
Seated machine press drop set - 4 sets of 15-12 reps (for 4 drops using a plate loaded machine)
Decline bench leg raises - 4 sets of 30 reps
Stretching - 5mins
For a while now I have been starting my Deltiod workouts with a particular pressing exercise, a standing press usually with dumbbells because for me this really lights up that mind muscle connection compared to a seated press. I will interchange between barbell and dumbbell but for now its dumbbells.After this then its all about isolation and carving the individual muscles and adding seperation.
My full Deltoid routine:
Stretches -10mins
Standing Dumbbell press - 4 sets of 12 -15 reps
Lateral raise - 5 sets of 12-15 reps
Upright rows - 4 sets of 10-12 reps
Super set - Front forward dumbbell raises - 4 sets of 12
- Rear delt flyes - 4 sets of 12-15 reps
Seated machine press drop set - 4 sets of 15-12 reps (for 4 drops using a plate loaded machine)
Decline bench leg raises - 4 sets of 30 reps
Stretching - 5mins
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