Front & Rear Delts Workout
Full Workout Routine
Smith Machine Shoulder Press Round 1
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Smith Machine Press - Set 1
Weight: not too heavy (5kg plates on each side)
Reps: 15 -
Rest: 1 m
-
Smith Machine Press - Set 2
Weight: slightly heavier (10kg plates on each side)
Reps: 12 -
Rest: 1 m
-
Smith Machine Press - Set 3
Weight: slightly heavier (12kg plates on each side)
Reps: 10 -
Rest: 1m 30s
-
Smith Machine Press - Set 4
Weight: heavier (20kg plates on each side)
Reps: 6 - 8 -
Rest: 1m 30s
Superset 1
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Plate Upright Row - Set 1
Weight: start with a 10kg plate.
Reps: 15 -
Plate Raises & Twist - Set 1
Weight: 10kg plate (if it is too heavy for you, use the 5kg plate).
Reps: 12 -
Rest: 1 m
-
Plate Upright Row - Set 2
Weight: slightly heavier (example: 15kg plate).
Reps: 15 -
Plate Raises & Twist - Set 2
Weight: 10kg plate (if it is too heavy for you, use the 5kg plate).
Reps: 12 -
Rest: 1m 30s
-
Plate Upright Row - Set 3
Weight: same 15kg plate.
Reps: 15 -
Plate Raises & Twist - Set 3
Weight: 10kg plate (if it is too heavy for you, use the 5kg plate).
Reps: 10 -
Rest: 1m 30s
Superset 2 Round 3
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Shoulder Plate Fly - Set 1
Weight: 5kg plates.
Reps: 12 -
Single arm rear delts fly - Set 1
Weight: not too heavy (example: 10kg). *If the weight is too heavy, you will engage mostly the trapezius instead of the rear deltoids.
Reps: 12 per arm -
Rest: 1m 30s
-
Shoulder Plate Fly - Set 2
Weight: 5kg plates.
Reps: 12 -
Single arm rear delts fly - Set 2
Weight: slightly heavier (example: 12kg). *If the weight is too heavy, you will engage mostly the trapezius instead of the rear deltoids.
Reps: 12 per arm -
Rest: 2 m
-
Shoulder Plate Fly - Set 3
Weight: 5kg plates.
Reps: 12 -
Single arm rear delts fly - Set 3
Weight: same as in the 2nd set (example: 12kg). *If the weight is too heavy, you will engage mostly the trapezius instead of the rear deltoids.
Reps: 12 per arm -
Rest: 2 m
Seated Overhead Rear Delts Row Round 4
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Overhead Rear Delts Row - Set 1
Weight: light (example: 12kg). *If the weight is too heavy you will engage the trapezius more than the rear deltoids, and you will not be able to pull the V bar over the head where the rear delts are most activated.
Reps: 15 -
Rest: 1 m
-
Overhead Rear Delts Row - Set 2
Weight: slightly heavier (example: 15kg). *If the weight is too heavy you will engage the trapezius more than the rear deltoids, and you will not be able to pull the V bar over the head where the rear delts are most activated.
Reps: 15 -
Rest: 1 m
-
Overhead Rear Delts Row - Set 3
Weight: same as in the previous 2nd set (example: 15kg). *If the weight is too heavy you will engage the trapezius more than the rear deltoids, and you will not be able to pull the V bar over the head where the rear delts are most activated.
Reps: 15 -
Rest: 1 m
-
Overhead Rear Delts Row - Set 4
Weight: the same (example: 15kg). *If the weight is too heavy you will engage the trapezius more than the rear deltoids, and you will not be able to pull the V bar over the head where the rear delts are most activated.
Reps: 15 -
Rest: 1 m
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How to build wide Shoulders? Focus on the front & Rear deltoids!
The focus of this workout is mostly on the front and rear deltoids. The whole workout routine is dedicated to shoulders only, which is the only way to grow shoulders fast.
A diverse team comprising over 20 professional bodybuilders, powerlifters, bikini competitors, and fighters, alongside experienced personal trainers, aim to spread their fitness expertise to others.
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