Day 12:Delts - KAGED MUSCLE

Day 12 Delts

You’re going to start with upright rows on a Smith machine. It’s a great starting move when you’re not emphasizing pressing for shoulders. I think this move is really great for warming up the entire shoulder and traps area.

You may notice that I use a wider grip than most people do. That’s because this helps build a better delts cap, which everyone wants. A narrow grip hits the traps more. Make sure you lead with your elbows heading toward your chin. You’ll perform 3 sets for 20 reps to warm-up with only a short rest between sets. Then you’ll add 4 more reps of heavier weights.

Then l move on to one-arm dumbbell lateral raises. I prefer these to performing both arms at the same time because you can anchor yourself and prevent your body from swinging, emphasizing using your delts. Following this I do chest supported dumbbell raises. This emphasizes using your shoulder muscles using strict form—it’s something new I’m trying, making sure I don’t allow my body to sway while I’m performing this exercise.

Then I use a V-bar grip or close-grip with D handles, whichever you prefer for front cable raises. I lean forward a little bit to work the back of shoulders more.


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Morning cardio



Perform 40 minutes before consuming food


UPRIGHT ROW 3 Sets x 20 Reps
4 Sets x 10 Reps
One-arm dumbbell lateral raise 3 Sets x 10 Reps
each arm
Seated dumbbell lateral raise 4 Sets x 10 Reps
Front cable raise 3 Sets x 12 Reps

Post-workout cardio



Perform 25 minutes immediately after weight-training or add this session later in the evening



For this workout, we got into the gym and hit the shoulders from every angle. This session only takes about 45 minutes. Make sure you keep your rest periods short—that’s really important when you’re dieting. You’ll recover faster, increase your muscle mass, and burn more stored fat.

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