Big Boy Delt Blueprint
Deltoids:
Are you sick of Flat Stanley shoulders? Are you looking to take your deltoids to the third dimension? The shoulders of a man are indicative of what he shall have the strength to bear. Meek deltoids indicate the likeness of a meek man, who bears but not meek weight. Bulging deltoids are indicative of a man who can hold the weight of the world on his shoulders. When training the deltoids you are training 3 lobes: Frontal, Middle, and Rear Deltoid. The muscles will respond differently to different exercises such as overhead pressing movements, or resisted arm raises. In order to fulfill all dimensions of the realm and facilitate maximum growth, be sure to adopt a few of these movements into your routine.
3 Way Shoulder: Grab dumbbells suited for front and lateral raises. Grab another set of dumbbells fit for bent over dumbbell flys.
You’re going to perform 3 sets of each exercise, 3 times. Start with lateral raises for a controlled 10 reps. With the weight still in your hand transition to front raises for 10 reps. Unless using a weight suited for bent over flys, grab your other set of dumbbells and immediately pump out 10 more reps. Upon completion of 3 consecutive sets, take a 1.5 min rest and do it twice more.
Cable Lat Raise: Use a single handle grip and grab hold with your hand opposite of the machine. Use your untrained arm to support a small lean away from the machine. Now that you're at an angle, lift your hand to the sky until it's parallel with the ground. Perform 10-12 reps before switching to the other arm and repeating. Aim for 3-5 sets, keeping the rep movements under control. This exercise is best Supersetted with Rope Front Raise.
Rope Front Raise: Straddle the cable with the rope attachment connected. Bend your knees and pull your shoulder blade back as you keep your back straight and core tight. Bring the rope to the ceiling, parallel with the ground and hold it for a second before returning your hands back to your thighs. Perform 3-5 sets of 10-12 reps. This exercise is best Supersetted with Cable Lat raise.
Shoulder Press: Grab a pair of dumbbells and grab a seat. There are a couple of ways to perform the press.
Hoist the weights up so they’re pointing at the ceiling. You can choose to point your bent elbow forward with a neutral grip, or you may choose to flare your elbows outward to form a T with bent elbows. The neutral grip will take some stress off of the scapula and place more emphasis on the front delt. If you go with the standard shoulder press you will be working the middle delt mostly, using the front and rear delt to stabilize. Press the weight upward until your arms lockout and return the weight back until your elbows are at 90 degrees. There is no benefit in creasing your elbows less than that, as that will only put more stress on your joints. Perform 3-4 sets of 8-10 reps.
Plate Raise: Looking to switch it up? The plate raise is a great variation to throw a twist in your routine, secondarily targeting your grip strength and your core. You can perform these using any size plates, and holding more than one if you choose. Lower yourself into a quarter squat with your legs spread to create room for the plate. Raise the plate up until you are looking through the hole. Pause it for a second to accentuate the contraction. Lower the weight back between your legs under control. Make sure not to use momentum from a swinging plate because the growth will come from the isolation. Perform 3-4 sets of 10 reps.
For all listed exercises, pick a weight that makes your muscles burn, but does not compromise your form therefore reducing risk of injury.
FEEL FREE TO MAKE CHANGES OR ADD WORKOUTS