Delt Destruction Workout

Advanced – As always we highly recommend stretching before EVERY workout, including a warmup and using a spotter. We stand by everything on this site but Joey D Fitness will not be held responsible for injury and everything is at your own risk!

Part 1

Part 2

Part 3

Part 4

Part 5

Part 6

Part 7

Part 8

Part 9

OPERATION DELT DESTRUCTION

DESTRUCTING OUR DELTS THROUGH THIS GRUELING WORKOUT BUT AT THE SAME TIME CONSTRUCTING STRENGTH OF MIND AND SPIRIT

1)      5X12 DUMBELL LATERAL RAISE

2)      DUMBELL PRESS 12/12/10/10 DROPSET OF 12

3)      STANDING BARBELL PRESS 4X10 SUPERSET SMITH UPRIGHT ROWS 4X12

4)      REVERSE GRIP STANDING FRONT PRESS 4X10 3 COUNT EACH WAY, SUPERSET PIVOT PRESS 4X12 EACH ARM

5)      CHEST ON INCLINE REAR DELT FLIES 5X12 PAUSE AT TOP, DROPSET LAST SET FOR 10, SUPERSET  DUMBELL FRONT RAISE 5X12, 6 IN A ROW EACH ARM

6)      UPSIDE DOWN GRIP ROPE FRONT RAISE 4X10 (3 COUNT EACH WAY), SUPERSET DUMBELL UPRIGHTS 4X2

7)      RINGS REAR DELT MOVE HI THEN LOW 4XFAILURE

8)      WIDE GRIP SHRUGS 5X8 PAUSE, SUPERSET DUMBELL SHRUGS 10 FAST, SLOW, FAST SLOW

9)      7X12 MACHINE LATERAL RAISE