What a bastard! Absolute killer delt workout! I've been having problems with my delt training recently. A niggling little pain in my right delt so I tried something a little different today.
WU
Seated DB Arnold press super setted with standing DB upright row
2x10 @ 10kg DBs
Work
Static lateral raises with a pause. Basically what you do is a lateral raise till your arms are parallel to the floor then hold the position for 8 seconds and lower slowly
3x10 @ 5kg (11lbs)
"W" press ok this one was a bastard to figure out but what you do is hold a pair of DBs above your head with palms facing inwards, widen your arms so they're making a "W" shape hold the position for 10 seconds then do a few short "pumps" just raising the weights up and down a few inches (I did 6 "pumps") hold the "W" position another 10 secs and repeat. I did 1 set of 10 (if we assume 10 sec hold & 6 pumps to be 1 rep)
1x10 @ 10kg (22lbs) DBs
Mini behind the neck press
This was an absolute KILLA!!
Just using the bar position it behind the neck then press up, halfway up pause and do 5-8 little presses only a few inches up and down, continue to the top of the movement then pause again on the way back down to do more mini presses. Lower to start position, this is 1 rep.
1x10 @ bar
2x8 @ bar
I can't describe the burn I got from this!
Leaning cable concentrations
Ok using the cable tower grip one handle with the cable behind you, use your free hand to hold the tower and lean away. Raise your hand a few inches till there is tension on your delt, hold for 4-5 seconds then continue up till your arm is parallel to the floor. Lower slowly to start position this is 1 rep.
2x10 @ 18kg each arm (definitely not really 18kg but that's what the plate on the machine said!)
Even though I didn't lift anything heavier than an Olympic bar and a pair of 10kg (22lbs) dumbells this was probably the most painful shoulder WO I ever did. But it didn't aggregate the niggling pain in my right delt.
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