Superset 1:
Standing cable rear and side deltoid raises – 6 X 12/15.
Superset 2:
Seated db raises and Upright row – 6 X 12/15.
4. Seated db side raises – 5 X 12/15.
5. Standing db side raises – 5 X 12/15.
6. Standind side raises with plates – 5 X 12/15.
Finishers:
7. Arnold presses – 3 X 8/10/12.
8. Behind the neck military presses – 3 X 8/10/12.
On superset 1 remove the crossover handles and make your pinkies lead during both movements.
I try to emulate the type of stimulation I get from the reverse fly and the machine side raise.
If they are available in the gym where you train and you believe they give you better pump, feel free to use them instead.
On 2nd superset you can alternate between different grips on the upright row.
I hope that makes sense.
Yours truly:
Peteonthebeat.
Along with helping people to reach their goals, his passion is composing music and filming videos for it. By doing so he incorporates the art of scratch in his production. What makes his signature style so unique is the combination of polyphonic melodies with heavy 808’s and very technical turntable skills. Perfect examples of that are both of his albums: Jack of all Trades (Mixtape) and Magic Dice.
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