Delt with “Pre-feeder” Chest workout – May 5th, 2014<\/p>\n
Group 1: 4 sets\/10 reps each exercises
\n\u2022 Standing 1-arm cable straight-arm side extensions (rear delts)
\n\u2022 Superset – Pec-dec flys (pre-feeder chest)<\/p>\n
Group 2: 4 sets\/10 reps each exercises
\n\u2022 Seated reverse pec-dec (rear delts)
\n\u2022 Superset – leaning forward dips (pre-feeder chest)<\/p>\n
Group 3: 4 sets\/10 reps each exercises
\n\u2022 Shoulder Press (front\/side delts)
\n\u2022 Superset – Standing side-lateral raises (front\/side delts)
\n* the last set was a drop set of 25 reps.<\/p>\n
Group 4: 4 sets\/8-10 reps each exercises
\n\u2022 Straight bar raises [straight arm] (front delts)
\n\u2022 Superset – Plate raises [all the way up and all the way down] (front delts)<\/p>\n
Group 5: 4 sets 10 reps
\n\u2022 Wide Chest hammer strength press (pre-feeder)
\n* the last set was a drop set of 20 reps. 10 regular reps, then 10 reps (half the weight) of negative reps (slow negatives), rest\/pause at the bottom, and explode to the top of the rep each time.<\/p>\n
note:
\n*pre-feeder. This is what I do, at times, the day before I hit that particular muscle group; to PRE stimulate\/stretch the area. the weight is not SUPER heavy, just enough to get blood flow within the pre-targetted area. This allows my body to be more mobile and ready for war the next day when I put it through the high-intense workout of that particular muscle. In this case it was Chest.<\/p>\n
*why do I do rear-delts first? So I do not forget about them later in the workout, plus when I fill them up with blood before the other movements, they really aid me in stability, as the back-end of the delts are now filled and ready to go. Also, in the past, when I worked rear delts at the end, I didn’t feel if I was pumping them up correctly enough as the front\/mid delts were beat. So this way I can judge if I am targeting that particular part of the delt.<\/p>\n