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CHEST & SHOULDER Workout for MASS | How To Develop 3D DELTS

This chest and shoulder workout for mass focuses on progressive overload, strict form, and sufficiently stretching the muscle fascia with a great pump.

? Exercise 1: Incline Bench Press (targets upper chest)
* Do 8-12 reps per set
* Do 4 sets and go to failure on the last set (as many reps as you can do)

? Exercise 2: Hammer Strength Chest Press Machine (targets chest)
* Do 8-12 reps per set
* 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 with on the last set) and burn out the muscle and do as many reps as you can until failure.

? Exercise 3: Pec Deck Machine Fly (stretches chest fascia)
* Do 10-12 reps per set
* 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 with on the last set) and burn out the muscle and do as many reps as you can until failure.

? Exercise 4: Seated Hammer Strength Shoulder Press Machine (targets anterior delts)
* Do 8-12 reps per set
* Do 3 sets and go to failure on the last set (as many reps as you can do)

? Exercise 5: Standing E-Z Bar Underhand Front Raises (targets anterior delts)
* Do 10-12 reps per set
* Do 3 sets and go to failure on the last set (as many reps as you can do)

? Exercise 6: Dumbbell Lateral Raises (targets lateral delts)
* Do 10-12 reps per set
* Do 3 sets and go to failure on the last set (as many reps as you can do)
* Rest for 60 seconds after your third set, and then surf the rack 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

? Exercise 7: Standing Cable Rope Face Pulls (targets posterior delts)
* Do 10-12 reps per set
* Do 3 sets and go to failure on the last set (as many reps as you can do)
* Do a drop set right after the third set where you decrease the weight by 50% (half of whatever you just hit failure with on the last set) and burn out the muscle and do as many reps as you can until failure.

Music Credits:

Heart Of Jordan – Throne Alone
Heart Of Jordan – Eye

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About Derek

After dedicating over 8 years to extreme self-improvement, I have created "More Plates More Dates" as a one stop shop for helping you to get yourself on the right path to the "best you" possible too.

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