Shitty rear delt programming

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  • #24910
    Fred Serrell
    Participant

    So as the topic title says. I need help figuring out what frequency and # of exercises for my shitty ass rear delts.
    training consistently for almost 4 years.
    I’ve basically done them with my pull workouts twice a week for ever and can feel contraction and my form is actually pretty decent, if not pretty damn good.
    I typically do machine fly and/or cable on a incline bench set at a #3 with cuffs.
    they are just lagging behind my side delts in growth to where I almost consider just doing maintenance for side delts till the rear catch up.
    I’m currently doing back and shoulders, legs, chest and arms. day off. repeat.
    thinking of doing rear delt on chest and arm day too.
    single exercise, 5 sets. 15-20 rep.
    thoughts?

    #24917
    Joe
    Keymaster

    So as the topic title says. I need help figuring out what frequency and # of exercises for my shitty ass rear delts.
    training consistently for almost 4 years.
    I’ve basically done them with my pull workouts twice a week for ever and can feel contraction and my form is actually pretty decent, if not pretty damn good.
    I typically do machine fly and/or cable on a incline bench set at a #3 with cuffs.
    they are just lagging behind my side delts in growth to where I almost consider just doing maintenance for side delts till the rear catch up.
    I’m currently doing back and shoulders, legs, chest and arms. day off. repeat.
    thinking of doing rear delt on chest and arm day too.
    single exercise, 5 sets. 15-20 rep.
    thoughts?

    #24920
    Fred Serrell
    Participant

    Thanks for the insight. I’ll move em to the beginning and do the work.

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