3 sets · 8–10 reps
Primary shoulder movement. Full range of motion, DBs to ear level at the bottom.
3 sets · 8–10 reps
Primary shoulder movement. Fixed bar path lets you push heavier than DBs.
3 sets · 12–15 reps
Side delt width. Lead with the elbow, slight forward lean.
3 sets · 12–15 reps
Side delt width with constant tension through the bottom, unlike DBs. Expect a much lower number than the DB version.
2 sets · 10–12 reps
Light weight — anterior delt. Controlled eccentric.
3 sets · 10–12 reps
Hold at top 1–2 sec, full depression at bottom. Heavy as possible with controlled form.
3 sets · 10–12 reps
Hold at top 1–2 sec, full depression at bottom. Allows more total load than DBs.
3 sets · 8–12 reps
Primary tricep compound. Hands just inside shoulder width, elbows tucked.
3 sets · 8–12 reps
Primary tricep compound. Stay upright to bias triceps over chest. Log added weight only.
3 sets · 10–15 reps
Long head focus. Full stretch at bottom — lower slowly behind the head.
3 sets · 10–15 reps
Long head focus with constant tension. Lean into it, elbows high and still.
2 sets · 12–15 reps
Pump finisher. Spread the rope at the bottom for full lateral head contraction.
2 sets · 12–15 reps
Pump finisher. Fixed bar lets you load heavier than the rope.
3 sets · 8–12 reps
Per leg. Keep torso upright for quad focus, slight forward lean for glute bias.
2 sets · 10–12 reps
Kettlebell or DB. Sit deep, chest up.
2 sets · 12–15 reps
Full stretch each rep.
3 sets · 12–15 reps
Simultaneously lift legs and torso to meet in the middle. Keep legs straight for full core engagement.
3 sets · 20 reps
Forearms flat on the bench, palms UP, wrists hanging off the end. Let the DBs roll to the fingertips at the bottom for a full stretch, then curl the wrists up and squeeze. Wrist flexors — this is the growth side of the forearm.
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