3 sets · 8–10 reps
Primary shoulder movement. Rotate between DB and Smith every other week. Full range of motion.
3 sets · 8–10 reps
Primary shoulder movement. Rotate between DB and Smith every other week. Full range of motion.
3 sets · 12–15 reps
Side delt width. Lead with elbow, slight forward lean. Rotate DB/cable weekly.
3 sets · 12–15 reps
Side delt width. Lead with elbow, slight forward lean. Rotate DB/cable weekly.
2 sets · 10–12 reps
Light weight — anterior delt. Controlled eccentric.
2 sets · 10–12 reps
Light weight — anterior delt. Controlled eccentric.
3 sets · 8–12 reps
Primary tricep compound. Rotate: Close-Grip Bench week A, Weighted Dips week B.
3 sets · 8–12 reps
Primary tricep compound. Rotate: Close-Grip Bench week A, Weighted Dips week B.
3 sets · 10–15 reps
Long head focus. Full stretch at bottom — lower slowly behind head.
3 sets · 10–15 reps
Long head focus. Full stretch at bottom — lower slowly behind head.
2 sets · 12–15 reps
Pump finisher. Spread rope at bottom for full lateral head contraction.
2 sets · 12–15 reps
Pump finisher. Spread rope at bottom for full lateral head contraction.
💉 Nightly Injection