Sometimes, the same old grind just doesn’t cut it. Get out of your rut. Build destructive delts with these wicked workouts from Animal.
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.
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:
Dumbbell Shrug: 4 sets of 20-10 reps
Reverse Flyes: 4 sets of 15-10 reps
Side Lateral Raise: 4 sets of 20-6 reps
Upright Barbell Row: 4 sets of 12-6 reps
Seated Barbell Military Press: 4 sets of 12-6 reps
Seated Barbell Military Press: 4 sets of 15-6 reps*
Reverse Flyes: 4 sets x 15-10 reps*
Front Dumbbell Raise: 4 sets of 10-6 reps*
Barbell Shrug: 5 sets of 20-6 reps*
*each set to be immediately followed by 10 reps of Dumbbell Side Lateral Raises