I wanted to share a workout that Ankhjii has really been enjoying lately. As you most likely know, she really looks up to Dana Linn Bailey and especially admires her “pumpkin delts.” Well, we were cruising around the interwebz and stumbled on this killer workout right here. I’ve copied the main content below, but I really recommend you head over to bodybuilding.com by clicking here to get the full scoop and read about it. I’m talking videos, pics, descriptions, and a printable workout sheet!

Dana’s Delt Homicide Workout

EXERCISE

Warm-up superset

  • Bent-over reverse cable flyes: 15-20 reps
  • Face pulls: 15-20 reps

End superset

Superset (rest 60-90 seconds between sets)

  • Bent-over reverse cable flyes: 4 sets of 10-12 reps
  • Face pulls: 4 sets of 10-12 reps to failure

End superset

  • Single-arm cable lateral raises (rest 60-90 seconds between sets): 4 sets of 10-12 reps

Superset (rest 60-90 seconds between sets)

  • Lying cable upright row: 4 sets of 10-12 reps
  • Cable upright row (drop weight by half): 4 sets of 10-12 reps to failure

End superset

  • Reverse Hammer Strength One-Arm Press (rest 60-90 seconds between sets): 4 sets of 10-12 reps
  • Dumbbell lateral raises (rest 60-90 seconds between sets): 4 sets of 15, 10, 15 reps per set

Strip superset (rest 60-90 seconds between sets)

  • EZ-bar underhand-grip front raises: 4 sets, 10-12 reps to failure
  • Plate raise with 45 pounds: 4 sets, 10-12 reps to failure
  • Plate raise with 25 pounds: 4 sets, 10-12 reps to failure
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