Your Free Delts Workout
This is an intermediate to advanced program with a delt focus. The program is designed to get you wide AF. Like, you’ll need to turn sideways to walk through doors wide. Like, a CRAZY v-taper wide. Like, you wanna look like a real life super hero wide. This program is also one of my favorite styles of programs, as I would consider it a push, pull, lower hybrid. Keeping the focus on big “meat and potatoes”, “logbooked” movement’s…while progressing to some brutally dense bodybuilding style volume towards the end of the program. Ready from some round, epic, 3-D delts…let’s go!
A1
Barbell military press (rack)
Sets 2Reps 5-8Rest 2-3 minutes
B1
lying cuff laterals raises
Sets 3Reps 8-10Rest 2-3 minutes
**Double Drop set on this last set. (First set will be in the prescribed 15-20 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)
C1
reverse pec dec
Sets 3Reps 8-10Rest 2-3 minutes
**Double Drop set on this last set. (First set will be in the prescribed 12-15 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)
Pump Work Shotgun to The D!ck Superset Ver 3.0
Complete as giant set
A1
rope delt face-pull
Sets 3Reps 15Rest 30 seconds
A2
rope rear delt row
Sets 3Reps 15Rest 30 seconds
A3
rope upright row
Sets 3Reps 15Rest 30 seconds
A4
rope front raise
Sets 3Reps 15Rest 30 seconds
A5
rope front delt voodoo press
Sets 3Reps 15Rest 30 seconds