DELTS ROCK

pDrive your delts insane , then relax and watch them grow

SEATED HAMMER DUMBELL PRESS:

Sets = 5

Reps = 15,12,10,8,6

• Sit on a low back bench with a dumbbell in each hand, palms facing your ears, feet planted firmly on the floor

• Press both dumbbells straight up overhead; dont let them touch or clang against each other at the apex. flex your delts hard and return to the start.

PALMS FORWARD LATERAL RAISE:

Sets: 4

Reps= 12,10,8,6

• Stand with a dumbbell in each hand, palms facing downward

• Without bending your elbows, lift the dumbbells straight out to your sides untill your arms are parallel to the floor. lower the weights to the point just before your arms go perpendicular to the floor and begin the next step.

SEATED BENT OVER LATERAL RAISE:

Sets : 3

Reps: 10,8,6

• Sit at the end of a bench, a dumbbell in each hand, torso bent over your lap,arms hanging towards the floor

• Keeping your elbows slightly bent, lift the dumbbells straight out to your sides, pause for a one count at the top, then lower to the start.

FEW MONTHS DOWN THE LINE , 1 TO 2 TIMES PER WEEK DELTS GROWS

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