This super-set style workout is designed to hit every part of your shoulders—front, lateral, and rear delts. You can do this at home or at the gym. Know one thing for certain… your shoulders will be on FIRE! 

 

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If you try this workout, let me know what you think! If you want, you can even take a sweaty selfie, use #WhatCanBeGainedWorkout, and tag me @Cheesegirlpa on Instagram! 

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DELT DROP:

Time:
20-30 Minutes

Equipment Needed:
Dumbbells

Workout Instructions:
You’ll perform each pair of exercises back to back, resting as needed rather than between sets (i.e. no structured rest, keep going until you need to rest, the begin again where you left off). For the first two sets, you’ll do 10 reps of each exercise in the pairs back-to-back twice through, then move on to the next pair and repeat (10 reps x 2 sets) before moving to the final pair for 10 reps x 2 sets. Again, you are resting whenever your form starts to fail (even in the middle of a set if need be).

The second time through is where it gets tough, as you’ll be adding volume with a drop sets! You’ll still do 10 reps of each exercise with the same weight you used for the first two sets, but instead of doing 10 reps and moving to the next exercise, you’ll do 10, then immediately drop the weight down and do 10 more reps. Then, go back to the higher weight for the next exercise in the pair, perform 10 reps, drop weight and do 10 more. Other than the extra drop set, the structure stays the same with 2 sets of each pair before moving onto the next. You will need to rest more frequently during the drop set rounds! Enjoy!

SS1:
Overhead Press
Bent-Over Row

SS2:
Front Raise
Lateral Raise

SS3:
Upright Row
Rear Delt Fly

 

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|Kaci

Reader Questions:
1/ Do you do most of your workouts at home or at the gym?
2/ Do you follow a training plan? If so, what plan are you currently using?

 

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Thanks to Amanda for hosting the linkup!