Warm Up – Get a sweat going before you start your actual training. (Side laterals, front Raises, light DB presses)
1. GIANT Sets (GS) – one exercise after another to complete 1 Set.
Bent Over Rear Dumbbell Raises – 12 reps
Dumbbell Side Laterals – 12 reps
Dumbbell Front Raises – 12 reps
GIANT SET – 4 sets
2. Machine Shoulder Press – 3 x 10
Machine Side Laterals – 3 x 15
3. Cable Side Laterals – 4 x 12
Cable Front Raises – 4 x 12
4. Rope Face Pulls (rear delts) – 3 x 12
Cable Front Raises – 3 x 10 (squeeze each rep at the top)
This is a very fast paced workout with tons and tons of volume. Make sure you are hydrated and keep drinking fluids during and after your workout.
Stay in control with each exercise. Make sure you are focusing on getting a good contraction of he muscle. Make a solid mind to muscle connection with each target area and push blood into that area!