DELTS DAY

A1 lying cable lateral raises (with wrist cuffs) – 3 sets, 6-10 reps, last two sets have 3-4 drop sets, rest 90 seconds

B1 lying cable lateral raises isometronics – 5-6 reps
B2 DB lateral raises – 8-10 reps
B3 lying cable lateral raises – 15 reps 5 sets, 60 seconds rest

C1 High cable rear delt raises – 5 sets, 10-12 reps, 45 seconds rest

D1 reverse pec deck – 5 sets, 10-12 reps, 45 seconds rest

E1 Seated smith machine military press – 10 reps, 30 seconds rest, repeat AMRAP until you hit 75 reps total *****pick a weight that you can hit 10 reps with