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GETTING WORKOUT TIPS FROM MY FRIENDS... | Full Delt Workout | #DLBDAILY

January 21, 2021 28 Comments

GETTING WORKOUT TIPS FROM MY FRIENDS... | Full Delt Workout | #DLBDAILY

1/21: DELTS

WARMUP: 2-3 x 10-12 each

  • banded lateral raise
  • banded front raise
  • banded shoulder press

1. Cable Side Lateral Raise

  • 1 x 10-12
  • 1 x 10 drop 10
  • 1 x 10 drop 10 drop 10
  • 1 x 10 drop 10 drop 10 drop 10 (if you can)

NOTE: Depending on the cable you are using,if the weights are too heavy to do a triple drop set just do 2 sets of a double drop set.  You can also utilize the 2.5 plates for smaller drops.

2. TS* DB Bentover Rear Delt Skier / Rope Facepull on Lat Pulldown / Rope Wide Row on Lat Pulldown

  • 4 x 10-12
  • 4 x 12/10/8/8
  • 4 x 12/10/8/8

NOTE: Remember key tip for the face pulls, pull above you

 

 

3. SS* Alternating DB ISO HOLD Shoulder Press / Plate Raise DROP SET

  • 4 x 5-6 Alternating x 5-6 Together
  • 4 x fail x fail

4. Lateral Raise 40 REP DROP

  • 4 x 40 reps random drops

NOTE: The purpose of this is to start at a different weight for each of the sets.  One set you might only need a single drop and another set you might need like 3 or 4.  I want each set to different.

5. TS* Lying Cable Rope Front Raise / Lying Cable Rope ISO Press / Standing Rope Cable High Pull

  • 4 x 10-12
  • 4 x fail
  • 4 x 10-12

NOTE: Make sure to watch the video for the ISO HOLD Press





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