#3439
Shaun ClaridaShaun Clarida
Participant

Shoulders:

Trained Delts on Friday. A video should be posted here soon!

Rope Pulls: (rear Delts)

Great movement I first saw being done by Dallas McCarver a while back. I tried them and loved them. I’m pretty much pulling a rope to my forehead as it’s attached to the high pulldown machine.

2 Warmup sets for 8 and then 3 working sets of 8 reps.

Upright Rows:
2 warmups set of 8 and 3 working sets of 8 reps.

Machine Press:
1 Warmup set of 8 reps and then 3 working sets of 10 reps.

Rear Delt Swings:
Did these with my head on an incline bench as I feel it keeps me in a fixed position and I don’t get much momentum.
1 warmup sets of 8 reps and then 3 working sets of 10 reps.

Seated Machine Laterals:
3 working sets of 10 reps.