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Use the Lateral Raise Side for wicked deltoid muscles
Lateral raise side - use this routine below that uses lateral raise sides and build big shoulders This level makes heavy use of pre-exhaustion, triple-drop sets and less rest between sets. Begin with a warm up and then proceed to the workout below. You first start with seated side laterals, pick a heavy weight that you could normally give 10-12 reps with and give all the complete reps possible this includes the usual no rest between reps, when you fail give all the burns possible, they should range between 10-20 reps the more the better over here, the pain should be unbearable and at the same time your delts should be swelling with blood .To further intensify the set, rest pause for 10-15 seconds and give about 5-8 burns or till failure which ever comes first .Stretch your delts for a few minutes and apply gentle massage .- Lateral raise side Begin to set up the weight for seated behind the neck press, preset the bar with smaller plates to allow for three equal drops during the coming triple drop set, as an example say you can do 8-10 reps with 105lbs using the Olympic bar and three 10lbs plate on each side of the bar, this would allow you a 10lbs decrease on every descending set.- Lateral raise side Having set up the weight do your first with it and this will be partial reps never locking out nor resting at the bottom, when you reach failure, strip 10lbs off each side and repeat the set to failure, follow that with another drop and repeat and finish it off with more burns to blast the delts into growth. Your delts at this level should be growing if you are resting enough and eating a high calorie muscle building diet. Note that due to the intensity of the level some exercises such as the rear lateral raise have been excluded to make more room for recovery and as such the routine shall be performed every nine days instead of every week, repeat this routine twice and rest a further nine days before moving on to the next level.- Lateral raise side EXERCISE SETS REPS MODESeated Side 1 10-12 Partials/BurnsLaterals REST PAUSE 10-15 SECONDS 8-10 Burns Seated Behind The Neck Press 8-10 Partials DROP 10-20% AND REPEAT 6-8 Partials/Burns Lateral raise side |
