DELTS DAY

A1 Lying cable cuff lateral raises – 4 sets, 8-12 reps, 90 seconds between sets
*****four drops on the 3rd set
*****fourth and final set, drop the weight from the top sets by 60-70% and complete AMRAP

B1 prone rear delts raise – 10-12 reps
B2 machine shoulder press – 15 reps
4 sets, 30 seconds between super sets

C1 reverse pec dec – 10-12 reps
C2 Incline DB front delt raise – 10-12 reps
4 sets, 30 seconds between super sets

D1 “Y” cuff cable lateral raises – 10-12 reps
D2 low cuff cable lateral raises (bottom ROM) – 10-15 reps
4 sets, 30 seconds between super sets

*****For all exercises, the number of sets listed is