Reverse Your Training Methods With This Animal Workout


Barbell Front Raise

Sometimes, the same old grind just doesn’t cut it. Get out of your rut. Build destructive delts with these wicked workouts from Animal.

Reverse Perverse

It is literally as backwards as it sounds. Take what you’ve done traditionally and put it on its ass. Instead of pressing when you’re strong, doing your laterals in the middle and closing out with shrugs, do exactly the opposite.

Open with heavy shrugs of whatever type you prefer, move on to the multiple angles for your raises and maybe some upright rows and now that you’re rocked and you can’t raise your arms, it is finally time to press.

Dumbbell Side Lateral Raise

At a distance it seems f#cked, but once your neck deep in the mix, you’ll realize that is precisely the reason it works. The last will be first and the first shall be last indeed.

This is a sample of how such a twisted session could be structured:

Reverse Perverse:

Dumbbell Shrug: 4 sets of 20-10 reps

Dumbbell Shrug Dumbbell Shrug

Reverse Flyes: 4 sets of 15-10 reps

Reverse Flyes Reverse Flyes

Side Lateral Raise: 4 sets of 20-6 reps

Side Lateral Raise Side Lateral Raise

Upright Barbell Row: 4 sets of 12-6 reps

Upright Barbell Row Upright Barbell Row

Seated Barbell Military Press: 4 sets of 12-6 reps

Seated Barbell Military Press Seated Barbell Military Press

Seated Barbell Military Press: 4 sets of 15-6 reps*

Seated Barbell Military Press Seated Barbell Military Press

Reverse Flyes: 4 sets x 15-10 reps*

Reverse Flyes Reverse Flyes

Front Dumbbell Raise: 4 sets of 10-6 reps*

Front Dumbbell Raise Front Dumbbell Raise

Barbell Shrug: 5 sets of 20-6 reps*

Barbell Shrug Barbell Shrug

*each set to be immediately followed by 10 reps of Dumbbell Side Lateral Raises

 

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