DELTS TRAINING 101

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Markus Ruhl, o
Jay Cutler, o Dennis James .

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Quick Anatomy Lesson

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Anterior Deltoid ( )

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Lateral Deltoid ( )

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V-type.

Posterior Deltoid ( )

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Trapezius ()

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DB :
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Quick hint:
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Quick hint:
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Pec-Deck:

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pec-deck
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Quick hint: crossover.

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Quick hint:


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Quick hint:
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Quick hint:
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Military barbell press ( ) 3x8-12

 DB side lateral raises ( ) 3x8-12

Bent DB lateral raises ( ) 3x10-15
BB or DB front raises ( ) 3x10-15
BB shrugs ( ) 3x8-12
2
Seated DB side laterals ( ) 3x1015
Wide-grip BB upright rows ( ) 3x1015
Smith machine press ( ) 3x8-12
Leaning one-arm DB side laterals ( ) *
2x10-15
DB shrugs ( ) 3x8-12

3
Bent DB lateral raises ( ) 3x10-15
Standing DB side laterals ( )3x-1015
Seated DB press ( ) 3x8-12
Cable rear laterals ( )
3x10-15
Behind-the-back smith machine shrugs (
) 3x10-15

Standing military press ( ) 5x5-8
BB upright rows ( ) 5x5-8
BB shrugs ( ) 5x5-8