Clean and press – 4 sets, 12 reps
Arnold press – 4 sets, 12 reps
Alternating frontal and lateral raises – 4 sets, 12 reps
Rear delt – 4 sets, 8 reps (on each arm and then both arms together)
Hammer curls – 4 sets, 12 reps
Wrist curls – 3 sets, 12 reps
Reverse curls – 3 sets, 12 reps
All delt heads, with emphasis on front and middle heads.
Best In Workout:
Great as one of your first exercises, not only as it is a compound movement move for delts, but it also brings your stabilisers into play, and you want those fresh. You can also precede this move with front and lateral raises if you want to pre-exhaust the detls. However, if you do so, your weight selection will be drastically reduced.
Sets & Reps:
Perform 3-4 sets with 8-12 reps.
Stand holding a dumbbell at shoulder level. Do not worry about holding a dumbbell at a 90 degree angle at the start, just ensure your elbow is pointing down at the start, with the dumbbell just above your shoulder.
Your non-working hand should be on the same-side hip. By not holding on to a stable post with your opposite hand, you automatically call upon your core musculature to a higher degree and this will cause you to be stronger in every aspect of your training. As you fatigue,, holding onto a stable post like a power rack or Smith machine is fine and can allow you to bust out a few more reps.
With your feet slightly wider than shoulder-width apart and your abs tight, press the dumbbell straight over-head to full-arm extension. You can vary how far apart your feet are, but having a wide, solid base will help you during the move and also alleviate lower-back stress. Be sure to keep your knees unlocked and your legs fixed. Many athletes think they are stronger on the seated version, but actually if your lower back and core are fit, you are capable of lifting more weight overhead from a standing position.
You do not have to be “perfect” throughout each rep. In other words, your upper body does not have to remain perfectly straight. Go ahead and allow a bit of a dip in your shoulder as you lower and press the dumbbell overhead. This will happen naturally, especially since you are using a heavy weight.
Here is a list of the bodyparts and the first (isolation move) and second exercise (compound move).
Legs – Leg extension and Squat
Lying Leg Curl and Leg Press
Back – Decline Pullover and Close-grip Pulldown
Shoulders – Cable Lateral Raise and Overhead Press
Triceps – Pressdown and Bench Dip
Chest – Cable Crossover and Decline Bench Press
Biceps – Dumbbell Curl and Chin-up (underhand grip)
The biceps is generally not thought to have a compound exercise, although the chin-up is as close to being a multi-joint movement for the biceps as possible.
Reverse Pec-Deck Flye
On the pec-deck you can isolate the rear delts with similar success. If you do the one-arm version, wrap your non-working arm around the bench to further anchor yourself, so that you can target the rear delt precisely. You can also go from one arm to the other side more easily as you obviously do not have to move the bench around. However, whereas during the cable version constant tension on the rear delt is easy to maintain, a common mistake during the reverse pec-deck flye is to allow the weights to touch down at the start, so keep an inch or so of space between the plates on each new rep.
One-arm Bent-over Cable Lateral Raise
Removing the bench automatically incorporates your core musculature into the equation. The mechanics of the exercise remain the same as you keep your arm slightly bent and do one arm at a time. Opening and closing the angle of your elbow will immediately involve your triceps and remove the emphasis from your rear delt. Your upper body does not have to be perfectly parallel to the floor, but avoid excessive up and down movement of your torso. As always, resist the urge to crane your neck to watch yourself in the mirror as this practice will prove unsafe for your cervical spine.
Here is a workout which focuses on the shoulders:
(Standing or Seated) Overhead Dumbbell Press – 3 sets, 7-8 reps
(Standing or Seated) Dumbbell Lateral Raise – 3 sets, 10-12 reps
Alternating Front Dumbbell Raise – 3 sets, 10-12 reps
(Standing or Seated) Bent-over Lateral Raise – 3 sets, 10-12 reps
Dumbbell Shrug – 3 sets, 12-15 reps