DELTS DAY

A1 seated DB military press – 2 working sets, 8-15 reps, 3 min rest
****second working set, drop load by 20% and hit AMRAP

B1 Lying cable cuff lateral raises – 5 sets, 8-20 reps, 90 seconds rest
*****last four working sets drop the load down 20% and hit AMRAP, then triple drop on the last set

C1 high cable rear delt raise – 5 sets, 10-12 reps, 60 seconds rest *****extend last sets with triple drop

D1 Rope face pull/external rotation- 10 reps D2 Rope rear delt row- 10 reps
D3 Rope front raise – 10 reps
D4 Rope upright row – 10 reps
D5 Roped front delt press – 10 rep
4 sets total, 45 seconds between sets

*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets as needed to warm-up/prepare for working sets