Exercise | Sets | Reps | Emphasis |
Smith-Machine Overhead Press | 3* | 15, 10, 6 | Middle, front |
Upright Row | 3 | 10, 10, 10 | Middle, front |
Front Dumbbell Raise | 3 | 8, 8, 8 | Front |
One-Arm Machine Front Raise** | 3 | 10/8, 10/8, 10/8 | Front |
Seated Dumbbell Lateral Raise | 2 | 10, 10 | Middle |
Standing Cable Reverse Flye | 2 | 10, 10 | Rear |
Workout 2
Exercise | Sets | Reps | Emphasis |
Seated Dumbbell Press | 3* | 15, 10, 6 | Middle, front |
Smith-Machine Overhead Press | 3 | 10, 10, 10 | Middle, front |
Standing Dumbbell Lateral Raise | 3 | 8, 8, 8 | Middle |
Machine Lateral Raise** | 3 | 10/8, 10/8, 10/8 | Middle |
Bent-Over Cable Lateral Raise | 2 | 10, 10 | Rear |
Front Barbell Raise | 2 | 10, 10 | Front |
Workout 3
Exercise | Sets | Reps | Emphasis |
Front Barbell Raise | 3* | 15, 10, 6 | Front, middle |
Arnold Press | 3 | 10, 10, 10 | Middle, front |
Bent-Over Dumbbell Lateral Raise | 3 | 8, 8, 8 | Rear |
Reverse Pec-Deck Flye** | 3 | 10/8, 10/8, 10/8 | Rear |
Front Cable Raise with Rope | 2 | 10, 10 | Front |
Cable Lateral Raise | 2 | 10, 10 | Middle |
Choose your weights to approach muscle failure by the rep range listed.
* Includes 1-2 warm-up sets, but do as many as you need.
** Train the second move for the targeted delt head with drop sets. After reaching muscle failure, quickly reduce the weight.
Source