Sign in now.


July 01, 2020 1 Comment


  1. Rope Lying Cable Facepull 4 Sets of 10-12 reps

    INTO Rope Wide Row 4 Sets of 10-12 Reps 

  2. Dumbbell Lateral Raise (Full Range of Motion) 4 sets of 8-10 reps (dropset on last 2 sets)

    INTO Dumbbell or Band Partial Lateral Raise 4 sets of 10-12 reps or to failure

  3. Seated Alternating Contraction Hold Shoulder Press 4 sets of 6-8 reps on each arm

  4. Cable Straight Bar Standing Press 4 sets of 8-10 reps

    INTO Wide Grip Cable Upright Row 4 sets of 10-12 reps

  5. Cable Leaning Single Arm Lateral Raise 4 sets of 10-12 reps

    INTO Cable Bent-over Single Arm Rear Fly 4 sets of 10 - 12 reps



1 Response

MItch Katz
MItch Katz

August 21, 2020

face pull with arms rotated back may increase sense of using rear delt but I suspect overutilization of a rotator cuff muscle called infraspinatous. the jerk movement may cause damage to the rotator cuff a better technique would be less jerking backwards. also with elbows up may increase rotator cuff damage due to impingement. can work with you to increase deltoid development for people who have shoulder pain- I am qualified as a exercise phsiologist/ physical therapist.

Leave a comment