1. Dumbbell Laterals – 5 x 12,12,10,10, Failure/Failure – Last set SETHset : form of a drop set – pick a weight and go til failure THEN immediately following cut the weight in half and do twice the reps.
So if you do 12 reps with the 60lb Dumbbells, you will then do 24 reps with the 30lb dumbbells.
2. Smith Machine Shoulder Press – 4 x 12,10,10,8. Pyramid up in weight as the sets progress.
3. Front Plate Raises – 4 x Failure (Pick a plate weight and keep raising it until you cant raise it anymore!)
4. Bent Over Rear Delt Dumbbell Raises – 4 x 8-12
5. Dumbbell Shrugs – 4 x failure (Not Filmed) : Pyramid up in weight as the sets progress and go to failure each set.
Extra Tricep Work
6. Rope Pressdowns – 4 x 12
7. V-Bar Pushdowns – 3 x 10