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Delts
May 27, 2008 14:15:03 GMT -5
Post by fit on May 27, 2008 14:15:03 GMT -5
I'm putting together a new delt/rep-range workout for tomorrow and going forward. I want to use lifts I haven't done in a while/or ever.
The lifts I'm looking at:
Bradford Press-no lockout Rear cable laterals Lying laterals Bent low-pulley side laterals Cable internal rotation Front Cable Raise or front plate raise
Opinions on which to use and order? I usually do some very light rotations, etc to warmup, then a few progressive warmups with Military press before the 3-4 working sets. I'll likely do the same, replacing the standing military with Bradford... where to go from there?
Oh yeah, I'm including more cable work just to do it, but also to keep the delts better under tension throughout each lift.
One possibility:
Bradford Press-no lockout Rear cable laterals front plate raise Bent low-pulley side laterals Light/finish: Cable internal rotation
rep-range: generally 3 sets, 8-10 reps, 2' rests
ANy quick feedback would be much appreciated.
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Delts
May 27, 2008 14:41:08 GMT -5
Post by RUBICON19 on May 27, 2008 14:41:08 GMT -5
I'm putting together a new delt/rep-range workout for tomorrow and going forward. I want to use lifts I haven't done in a while/or ever. The lifts I'm looking at: Bradford Press-no lockout Rear cable laterals Lying laterals Bent low-pulley side laterals Cable internal rotation Front Cable Raise or front plate raise Opinions on which to use and order? I usually do some very light rotations, etc to warmup, then a few progressive warmups with Military press before the 3-4 working sets. I'll likely do the same, replacing the standing military with Bradford... where to go from there? Oh yeah, I'm including more cable work just to do it, but also to keep the delts better under tension throughout each lift. One possibility: Bradford Press-no lockout Rear cable laterals front plate raise Bent low-pulley side laterals Light/finish: Cable internal rotation rep-range: generally 3 sets, 8-10 reps, 2' rests ANy quick feedback would be much appreciated.[/quot What you have there looks fine.. Will u be changing the rep ranges fro each exercise?
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Delts
May 27, 2008 16:23:59 GMT -5
Post by fit on May 27, 2008 16:23:59 GMT -5
Thanks Randy- I'm in the PRRS -reprange week. Next week it'll be delt work that includes higher reps, supersets, etc. So for thsi week- generally the same rep range for each exercise.
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Delts
May 28, 2008 9:07:36 GMT -5
Post by gti steve on May 28, 2008 9:07:36 GMT -5
Try doing some Push Presses and maybe even some Handstand Pushups (against a wall)
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Delts
May 28, 2008 14:08:17 GMT -5
Post by fit on May 28, 2008 14:08:17 GMT -5
Been thinking about handstands. I've a lousy inner ear and get dizzy easy but it's been years since I tried. Good suggestion.
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Delts
May 29, 2008 14:11:57 GMT -5
Post by RUBICON19 on May 29, 2008 14:11:57 GMT -5
Thanks Randy- I'm in the PRRS -reprange week. Next week it'll be delt work that includes higher reps, supersets, etc. So for thsi week- generally the same rep range for each exercise. Correct me if I am wrong, but I thought RR week was something like this: Mil press 3 x 7-9 DB side lats 3 x 10-12 DB front raise 3 x 13-15 Upright row 3 x 16-20 Or alternately: Mil press x 13-15, 10-12, 7-9 DB press x 13-15, 10-12, 7-9 DB front raise 13-15, 10-12, 7-9 Upright row 16-20, 13-15, 10-12
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Delts
May 29, 2008 16:13:51 GMT -5
Post by fit on May 29, 2008 16:13:51 GMT -5
Thanks Randy- I'm in the PRRS -reprange week. Next week it'll be delt work that includes higher reps, supersets, etc. So for thsi week- generally the same rep range for each exercise. Correct me if I am wrong, but I thought RR week was something like this: Mil press 3 x 7-9 DB side lats 3 x 10-12 DB front raise 3 x 13-15 Upright row 3 x 16-20 Or alternately: Mil press x 13-15, 10-12, 7-9 DB press x 13-15, 10-12, 7-9 DB front raise 13-15, 10-12, 7-9 Upright row 16-20, 13-15, 10-12 It generally does though I have tended to keep it in the moderate reps range with less variation between sets. So not exactly true to Eric's original template. Funny you should bring that up today as just this morning I was revisiting just this notion. I just did my leg workout and kept reps in the 10-15 range.
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Delts
May 29, 2008 16:14:28 GMT -5
Post by fit on May 29, 2008 16:14:28 GMT -5
Thanks Randy- I'm in the PRRS -reprange week. Next week it'll be delt work that includes higher reps, supersets, etc. So for thsi week- generally the same rep range for each exercise. Correct me if I am wrong, but I thought RR week was something like this: Mil press 3 x 7-9 DB side lats 3 x 10-12 DB front raise 3 x 13-15 Upright row 3 x 16-20 Or alternately: Mil press x 13-15, 10-12, 7-9 DB press x 13-15, 10-12, 7-9 DB front raise 13-15, 10-12, 7-9 Upright row 16-20, 13-15, 10-12
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Delts
May 29, 2008 21:59:47 GMT -5
Post by RUBICON19 on May 29, 2008 21:59:47 GMT -5
ahh. Ok Fit. Gotchya
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