To build mass, always begin your workout with the most demanding exercises-multi-head head presses, in the case of deltas-that allow you to push more weight. In this mass training, a second multi-joint movement is as follows, followed by movements of a single joint for each of the three ceilings: front, center and rear. This is the basis for a solid mass workout. Keeping the volume fairly high also promotes muscle growth.
Because the front delts get as much work on the day of the breast, and the middle delts take the weight weight in the pressing movements from above, it is not uncommon for the back delts to be the smallest - and weakest - the three. In this training, you will do them before the other two, while you have a little more energy in the tank. However, feel free to rearrange the order of single-joint movements based on your weaknesses. If you judge that your deltas are quite balanced, simply turn the order of the movements of a single joint from one training to another.
Goal Overall Delt Mass
Dumbbell Shoulder Press
4 sets, 6,6,8,10 reps (2 minutes rest)
4 sets, 6,6,8,10 reps (2 minutes rest)
Upright Barbell Row
3 sets, 8,8,10 reps (2 minutes rest)
3 sets, 8,8,10 reps (2 minutes rest)
HUGE Shoulder Gains
Seated Bent-Over Rear Delt Raise
3 sets, 8,10,12 reps (1 minute rest)
Cable Front Raise
3 sets, 8,10,12 reps (1 minute rest)
