DELTS DAY

A1 Wide handle cable row- 5-15 reps
Activation. As many sets as needed

B1 prime handle neutral grip chins – 5 sets, 8-10 reps, 2 minutes rest

C1 CHEST supported machine rows – 5 sets, 10-12 reps, 2 minutes rest

D1 neutral grip pull downs – 5 sets, 10-12 reps, 1 minute rest

E1 wide grip pull downs – 12 reps
E2 pullovers (machine or dumbbell) – 12-15 reps 5 sets, 1 minute rest

F1 CHEST supported machine row – 5 sets, 20+ reps, 45 seconds rest
*****extend every set with partials (total reps include partial reps)

G1 Seated cable rows – 5 sets, 20 reps, 45 seconds rest
*****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