can someone please suggest a good delt workout,
anything would help,,
some sort of pressing movement.
rear lateral raises
and maybe a side rise or front raise.
Depends on when you train them. What does your split look like?
Best Meet Lifts(Raw w/wraps):
@165- 435 SQ 270 BE 560 DL.....1255 total
@181- 535 SQ 300 BE 570 DL.....1400 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw w/wraps)
545 SQ 305 BE 585 DL
any overhead pressing movements, lateral rises, upright rows. Don't waste time with front rises; it is a waste of time.
If you take sets to failure, this is all you should need:
Front press 3 sets
Side laterals 3 sets
I always suggest leaving rear delt training for back day because you hit them pretty hard with rows.
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5'10" 215 lbs
I go with pretty much what Gino suggested. I usually keep it simple: 5 sets of seated military 's, 5 sets of lateral raises & against what all the other muscleheads do-I finish with 4-5 sets of shrugs. Only because my traps usually get such a good pump I want to hit 'em while their warm.
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