Bodybuilder with 3D delts

πŸ”₯ CHEST AND DELT MELT WORKOUT πŸ”₯

πŸ”₯ CHEST AND DELT MELT WORKOUT πŸ”₯

πŸ“Œ Exercise 1: Hammer Strength Machine Chest Press (targets chest)
* Do 10-12 reps with perfect form
* Do 4 sets and go to failure on the last set (as many reps as you can do)
* Do a drop set right after the 4th set where you decrease the weight by 50% (half of whatever you just hit failure on the last set) and burn out the muscle and do as many reps as you can until failure.

πŸ“Œ Exercise 2: Incline Dumbbell Press (targets upper chest)
* Do 10-12 reps with perfect form
* Same sets/reps scheme as the last exercise

πŸ“Œ Exercise 3: Pec Deck Machine Fly (stretches chest fascia)
* Do 10-12 reps with perfect form
* Same sets/reps scheme as the last exercise

πŸ“Œ Exercise 4: Standing Dumbbell Front Raises (targets anterior delts)
* Do 10-12 reps with perfect form
* Do 3 sets and go to failure on the last set (as many reps as you can do)

πŸ“Œ Exercise 5: Standing Barbell Front Raises (targets anterior delts)
* Do 10-12 reps with perfect form
* Do 3 sets and go to failure on the last set (as many reps as you can do)

πŸ“Œ Exercise 6: Dumbbell Lateral Raises (targets lateral delts)
* Do 10-12 reps with perfect form
* Do 4 sets and go to failure on the last set (as many reps as you can do)
* Rest for 60 seconds after your fourth set, and then surf the rack after your 4th set where you grab dumbbells 5 pounds lighter than what you just failed with and do as many reps as you can to failure, followed by another drop in 5 pounds and as many reps as you can do to failure, followed by another drop in 5 pounds and as many reps as you can do to failure, etc. until you are down to only 10 pound dumbbells and your shoulders are burning like hell and there is tons of blood in there stretching the fascia

πŸ“Œ Exercise 7: Seated Bent Over Reverse/Rear Dumbbell Fly (targets posterior delts)
* Do 10-12 reps with perfect form
* Do 4 sets and go to failure on the last set (as many reps as you can do)
* Do a drop set right after the 4th set where you decrease the weight by 50% (half of whatever you just hit failure on the last set) and burn out the muscle and do as many reps as you can until failure.

πŸ“Œ Exercise 8: Standing Dumbbell Shrugs (targets traps)
* Do 20-30 reps with perfect form
* Same sets/reps scheme as the last exercise

Music Credits:

Late Night Savior – Angel

Late Night Savior – Sick And Twisted

Both songs are from their new EP ‘Into the Aftermath' which you can purchase here:

https://itunes.apple.com/us/artist/late-night-savior/1086455595

https://play.google.com/store/music/album/Late_Night_Savior_Into_the_Aftermath?id=B6763rk2k7s5ue77k2jyicaakky&hl=en

Check out the artist's pages too:

https://www.latenightsaviorband.com/

https://www.facebook.com/latenightsavior/

https://itunes.apple.com/us/artist/late-night-savior/1086455595

https://www.instagram.com/latenightsavior

2 thoughts on “πŸ”₯ CHEST AND DELT MELT WORKOUT πŸ”₯”

  1. Hey Derek you said to make sure to warm up shoulders/rotator cuffs before beginning the first exercise to avoid injury. Do you have a recommend set of warm up routine/exercises to be used as warm up?

    1. Typically my warm up is dynamic stretching with minimal weight, and slowly tapering up.

      E.G. if my first exercise was going to be seated chest press, I would warm up my rotators with most of these exercises:






      After that I would get on the chest press and start with a minimal amount of weight and do a couple warm up sets with minimal weight, then a moderate amount of weight, and then jump into my actual sets thereafter unless for some reason I felt like I needed to warm up a bit more.

Leave a Comment

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.