TRAINING TIPS
Goal: Watermelon-Sized Delts
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The deltoids surround the shoulder joint – the joint that connects your arm to your body. They have an important role in the mobility of your shoulders making you do a wide range of motion.
These ranges in motion are important when you’re building your physique.
Here are 8 ways for turning your dreams of watermelon-sized deltoids a reality.
1 – Make the overhead press your bench press.
2 – Alternate barbell and dumbbell overhead presses.
3 – Limit overhead pressing to once a week.
4 – If overhead pressing bothers your shoulders, don’t do it. It’s okay.
5 – Do lateral raises 2-4 times per week.
6 – Don’t chase weight on lateral raises.
7 – Make friends with landmine lateral raises.
8 – Do “upper back” work every training session.
Sample 4-Day Program for Big Delts
Workout 1
| Exercise | Sets | Reps | |
| A | Overhead Press | 5 | 5 |
| B1 | Inverted Row (add weight if necessary) | 4 | 10 * |
| B2 | Low Incline Dumbbell Press (neutral grip) | 3 | 10 |
| C1 | Lying Triceps Extension | 3 | 10 |
| C2 | 3-Way Shoulder Finisher | 3 | 8 |
| Do 8 reps of all three exercises – reverse flies, external rotations, and face pulls – for a total of 24 reps per set. | |||
| C2 | * | 3 | 8 |
| C3 | Rollout | 3 | 12 |
Workout 2 – Lower Body Work
Lateral Raises 4 x 20
Band Pull-Aparts 5 x 20
Workout 3
| Exercise | Sets | Reps mannapotheke.de | |
| A1 | Landmine Press | 5 | 8 |
| A2 | Chin-up (add weight if necessary) | 5 | 5/arm |
| B1 | One-Arm Dumbbell Bench Press | 3 | 8/arm |
| B2 | Chest Supported Row/Reverse Fly Combo | 3 | 10 |
| C1 | Landmine Lateral Raise | 3 | 10/arm |
| C2 | Incline Dumbbell Curl | 3 | 8 |
| C3 | Suitcase Carry | 3 | |
| This is essentially a farmer’s walk with only one dumbbell. Distance will be determined largely by space, but shoot for around 25 yards, then switch sides and repeat. | |||
Workout 4 – Lower Body Work
Lateral Raises 4 x 20
Band Pull-Aparts 4 x 20
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