DELTS DAY

A1 seated DB military press – 3 working sets (including top set and two drop down sets), 8-15
reps, 3 min rest before, and in between working sets
****second working set, drop load by 20% and hit AMRAP, repeat one more time

B1 Lying cable cuff lateral raises – 4 sets, 8-20 reps, 90 seconds rest
*****last three working sets drop the load down 20% and hit AMRAP, then triple drop on the last set

C1 prone DB rear delt raises – 10-12 reps
C2 high cable rear delt raise – 10-12 reps
5 sets, 60 seconds rest

D1 Seated cable Rope face pull – 12-15 reps
D2 Incline neutral grip front raise – 10-15 reps
5 sets, 60 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