Tag Archives: beginners
If you are to stop in almost any gym and take a look around you will find lots of people with impressively large Front Delts.
These play one part in creating boulder shoulders but you will find men spend a lot of time focusing on the needlessly, often because of a video they saw on Pumping Iron of Arnold doing a full overhead dumbbell front raise. So with their logic they assume they should do it too, when in reality they have no need.
Why the advice to not train a body part?
Your front delts get enough stimulus from doing bench press, overhead press, incline press, basically any pressing movement you’re doing will get in a sizeable amount of front delt, so will fly’s for that matter.
It’s recommended that the average person will have weak read delts and practically no shape laterally, they neglect the 2 heads of the delt that will give the shoulders the impressive loo they desire.
If you’re one of these guilty people fear not, this simple yet effective 3 day protocol will help you add that much sought after shape & size to your shoulders.
Day 1 –
A1 – Lateral Raise 5×15
A2 – Reverse Fly (pronated grip) 5×15
B1 – Iron Cross Hold 5x fail (note time)
Day 2 –
A1 – Y-Press x8
A2 – Face Pull x16
A3 – Lateral Raise x24
*You may swap the face pull and lateral raise around if you wish.
Do 3-5 sets of this tri-set with no rest until your last lateral raise.
Day 3 –
A1 – Reverse Fly (pronated grip) 4×12
A2 – Face Pull 4×12
B1 – Reverse Fly (supinated grip) 4×12
B2 – Cable Upright Row 4×12
C1 – Snatch Grip Behind Neck Press 4xfail
These can be added to your workouts and shouldn’t take you longer than 20min tops to get done.