Killer delt workout today

[Chris250]

Went in and hit some delts with lots of drops, and supersets today. Was training with the kid today. (well he is 25, but younger than me)

so we did this...

smythe behind neck press - 2 warm ups, 1 all out set to failure, with forced reps

Cable side laterals - 1 warm up, 2 sets with 3 drops, 15 reps each, for a total of 45 reps each round

Dumbell side laterals - 1 warm ups, 2 sets of 15 reps, then go right into victor reps (short partial reps about 1/3 of the movement, got this from MD mag, works great) for another 15 reps with the same weight, then droped the weight in half, and did full reps all the way above my head, for another 10 reps. This was a killer combo...

Dumbell front raises supersetted with dumbell laterals - 2 sets of each, with the same weight. for 15 reps of each

Cable high rows to my nose - these are for rear delts, 2 sets for 15 reps, with one drop for another 15 reps.

Cable upright rows - 2 sets of these, with 2 drops of 15 reps of each.

that was it, the finish...totally killed it today...I was fried, and so was my partner. He was huffing and puffing, threw delts...LOL !!! :bber:

 

[nuknuk]

love cable upright rows

 

[Lightsout]

Went in and hit some delts with lots of drops, and supersets today. Was training with the kid today. (well he is 25, but younger than me)

so we did this...

smythe behind neck press - 2 warm ups, 1 all out set to failure, with forced reps

Cable side laterals - 1 warm up, 2 sets with 3 drops, 15 reps each, for a total of 45 reps each round

Dumbell side laterals - 1 warm ups, 2 sets of 15 reps, then go right into victor reps (short partial reps about 1/3 of the movement, got this from MD mag, works great) for another 15 reps with the same weight, then droped the weight in half, and did full reps all the way above my head, for another 10 reps. This was a killer combo...

Dumbell front raises supersetted with dumbell laterals - 2 sets of each, with the same weight. for 15 reps of each

Cable high rows to my nose - these are for rear delts, 2 sets for 15 reps, with one drop for another 15 reps.

Cable upright rows - 2 sets of these, with 2 drops of 15 reps of each.

that was it, the finish...totally killed it today...I was fried, and so was my partner. He was huffing and puffing, threw delts...LOL !!! :bber:

I can see why he was huffing and puffing.. I been throw one of your delt workouts... lol

 

[Ox 51]

That is a killer workout, no doubt.

 

[big in vegas]

I like that workout for delts, I just did mine yesterday too. I did a lot more volume than ususal just because I was feeling really good, this time around on IGF has made me feel almost invincible