PROWESS NUTRITION

Routine for Bigger Delts

This basic routine consists of an overhead press plus a single-joint move for each of the three delt heads. When possible, start with machines to learn the feel of the motion before graduating to free weights. So long as you adjust the machine for your body mechanics, you're constrained to the proper motion.

MACHINE SHOULDER PRESS

Though jumping over to free weights will prove to be a challenge for your coordination initially, they're better for muscle-building in the long term. Start light to focus on proper form first. Add weight only when you can fully control the motion.

BEGINNER'S ROUTINE

1

MACHINE SHOULDER PRESS

3 sets of 12, 60-90 sec. rest

 

---

2

LATERAL RAISE MACHINE

3 sets of 12, 60-90 sec. rest

 

---

---

3

CABLE FRONT RAISE (ROPE)

3 sets of 12, 60-90 sec. rest

 

---

4

REVERSE MACHINE FLY

3 sets of 12, 60-90 sec. rest