101 High-Intensity Workouts for Fast Results by The Editors of Muscle & Fitness

Author:The Editors of Muscle & Fitness
Language: eng
Format: epub
Publisher: Triumph Books
Published: 2009-08-14T16:00:00+00:00

With this workout, you won’t have to worry about any of your three deltoid heads getting the shaft. You’ll start with a standard overhead barbell press to add mass to the middle and front heads. The reps are on the low end of the hypertrophy range (8-12) and rest periods are a bit lengthy (two minutes), so go as heavy as you can while still maintaining proper form. Use a spotter both for safety and to help you get a forced rep or two on your last couple of sets.

After presses you’ll move on to a tri-set of raises, one for each delt head. Go right from one exercise to the next, resting only as long as it takes to walk to the next piece of equipment; rest two minutes between each tri-set.

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