No pain No Gain!
Full Workout Routine
Triset ( 3 exercises, no rest in between) Round 1
Additional Videos
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How to: chest supported rear delts fly!
Here is detailed guidance on performing this exercise to engage only the rear deltoids and as little as possible the trapezius.
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Chest Supported Front Raises - Set 1
Weight: lighter DBs as this is more like a warm-up set (example: 5kg DBs)
Reps: 15 -
Lateral Raises - Set 1
Weight: same as for front raises (example: 5kg DBs)
Reps: 15 -
Rear Delts Fly on incline bench - Set 1
Weight: slightly lighter (example: 4kg DBs). This is still a warm-up.
Reps: 15 -
Rest: 1m 30s
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Chest Supported Front Raises - Set 2
Weight: slightly heavier (example: 7kg DBs)
Reps: 12 -
Lateral Raises - Set 2
Weight: same as for front raises (example: 7kg DBs)
Reps: 15 -
Rear Delts Fly on incline bench - Set 2
Weight: slightly lighter (example: 5kg DBs). This looks lightweight, but if you take too heavy dumbbells, you will retract your shoulder blades and activate the trapezius. *Watch an additional video above!
Reps: 15 -
Rest: 1m 30s
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Chest Supported Front Raises - Set 3
Weight: slightly heavier (example: 10kg DBs)
Reps: 10 -
Lateral Raises - Set 3
Weight: same as for front raises (example: 10kg DBs)
Reps: 12 -
Rear Delts Fly on incline bench - Set 3
Weight: slightly lighter (example: 6kg DBs). *Watch an additional video above!
Reps: 12 -
Rest: 1m 30s
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Chest Supported Front Raises - Set 4
Weight: same as in the 3rd set (example: 10kg DBs)
Reps: 10 -
Lateral Raises - Set 4
Weight: same as for front raises (example: 10kg DBs)
Reps: 10 -
Rear Delts Fly on incline bench - Set 4
Weight: slightly lighter (example: 6kg DBs). *Watch an additional video above!
Reps: 10 -
Rest: 1m 30s
Superset (with a dropset) Round 2
Additional Videos
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How to: DB bent over rear delts fly
Watch how my colleague explains the proper form for this exercise.
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Rear Delts Fly - Set 1 (mini-set 1)
Weight: start with slightly heavier DBs (example: 12kg). You will also engage the trapezius because the DBs are heavier.
Reps: 8 -
Rear Delts Fly - Set 1 (mini-set 2)
Weight: 20% lighter DBs (example: 9kg). You will also engage the trapezius because the DBs are heavier.
Reps: 10 -
Rear Delts Fly - Set 1 (mini-set 3)
Weight: 30% lighter DBs (example: 5kg). here, try to engage only the rear deltoids. Watch an additional video above to see how to do it properly.
Reps: 10 -
Barbell Press - Set 1
Weight: use the barbell you can do 10 reps with (example: 30kg barbell)
Reps: 12 -
Rest: 2 m
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Rear Delts Fly - Set 2 (mini-set 1)
Weight: same DBs as in the 1st set (example: 12kg). You will also engage the trapezius because the DBs are heavier.
Reps: 8 -
Rear Delts Fly - Set 2 (mini-set 2)
Weight: 20% lighter DBs (example: 9kg). You will also engage the trapezius because the DBs are heavier.
Reps: 8 -
Rear Delts Fly - Set 2 (mini-set 3)
Weight: 30% lighter DBs (example: 5kg). here, try to engage only the rear deltoids. Watch an additional video above to see how to do it properly.
Reps: 10 -
Barbell Press - Set 2
Weight: use the same barbell as in the 1st set (example: 30kg barbell). Only if it was too light for you in the previous set, use a slightly heavier barbell.
Reps: 10 -
Rest: 2 m
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Rear Delts Fly - Set 3 (mini-set 1)
Weight: same DBs as in the 1st set (example: 12kg). You will also engage the trapezius because the DBs are heavier.
Reps: 8 -
Rear Delts Fly - Set 3 (mini-set 2)
Weight: 20% lighter DBs (example: 9kg). You will also engage the trapezius because the DBs are heavier.
Reps: 8 -
Rear Delts Fly - Set 3 (mini-set 3)
Weight: 30% lighter DBs (example: 5kg). here, try to engage only the rear deltoids. Watch an additional video above to see how to do it properly.
Reps: 10 -
Barbell Press - Set 3
Weight: use the same barbell as in the 2nd set (example: 30kg barbell).
Reps: 10 -
Rest: 2 m
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Rear Delts Fly - Set 4 (mini-set 1)
Weight: same DBs as in the 1st set (example: 12kg). You will also engage the trapezius because the DBs are heavier.
Reps: 8 -
Rear Delts Fly - Set 4 (mini-set 2)
Weight: 20% lighter DBs (example: 9kg). You will also engage the trapezius because the DBs are heavier.
Reps: 8 -
Rear Delts Fly - Set 4 (mini-set 3)
Weight: 30% lighter DBs (example: 5kg). here, try to engage only the rear deltoids. Watch an additional video above to see how to do it properly.
Reps: 10 -
Barbell Press - Set 4
Weight: use the same barbell as in the 2nd set (example: 30kg barbell).
Reps: 10 -
Rest: 2 m
Smith shoulder Press Round 3
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Smith Shoulder Press - Set 1
Weight: not too heavy (example: 7kg plates per side). Test the weight in this 1st set.
Reps: 12 -
Rest: 1 m
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Smith Shoulder Press - Set 2
Weight: slightly heavier (example: 10kg plates per side).
Reps: 10 -
Rest: 1m 30s
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Smith Shoulder Press - Set 3
Weight: slightly heavier (example: 12kg plates per side).
Reps: 10 -
Rest: 1m 30s
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Smith Shoulder Press - Set 4
Weight: same as in the 3rd set (example: 12kg plates per side).
Reps: 10 -
Rest: 1m 30s
Shoulder Press Machine Round 4
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Shoulder Press Machine - Set 1
Weight: go light here as the goal is only the reps because the shoulder is fatigued for the heavy lifts (example: 30kg). AMRAP - as many reps as possible. The Last 2 reps are the most important, so find a spotter.
Reps: AMRAP -
Rest: 1 m
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Shoulder Press Machine - Set 2
Weight: Don't increase the weight (example: 30kg). AMRAP - as many reps as possible. The Last 2 reps are the most important, so find a spotter.
Reps: AMRAP -
Rest: 1 m
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Shoulder Press Machine - Set 3
Weight: Don't increase the weight (example: 30kg). AMRAP - as many reps as possible. The Last 2 reps are the most important, so find a spotter.
Reps: AMRAP -
Rest: 1 m
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This workout is only for the strongest gym goers, who want to progress fast!
This workout has 7 exercises, with 1 giant set, 1 superset, and a drop set. This is the best way to grow muscles 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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