DT-Swole's picture
DT-Swole
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My advice for building delts and arms.

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Hey just want to share some of my experiences on building delts and arms. (My best bodyparts)

My routine for delts is fairly simple and very effective in my opinion:

Smith machine shoulder press at about 70 degree angle or you can go maybe to 65 at the lowest.
2 sets warmup with light weight
1 set fairly heavy weight but not to failure
1 set maximum weight 8-10 reps

standing dumbbell lateral raises
I tend to use not the most perfect form but pretty close so I can handle heavier weights for this exercise.

2 sets warmup to get a pump
1 set with a fairly heavy weight
1 set 10 reps with maximum amount of weight
1 set 8 reps with maximum amount of weight and drop to a weight where you can crank out another 4 reps.

Reverse pec dec flys
I just do 5 sets increasing weight to where I can only do no more then 10

Reverse cable flies
Standing facing the cable fly machine I will do a crossover to work the delts.

Sometimes I would alternate the front press on the smith with a behind the neck press although I feel this would not allow someone to use the maximum amount of weight due to the balance factor and riskiness of this exercise.

Arms:
My arm routine is VERY simple but I would say highly effective.

Tris:
3 sets warmup with close grip bench press on a smith to where you get a pump
1 set with maximum amount of weight for 10 reps

2 sets warmup on the straight bar cable press down
1 set with maximum weight for 10 reps

2 sets warmup with overhead dumbbell extension
1 set with max weight to failure for 10 reps

I see alot of people recommend weighted dips but I think that would put too much strain and grinding on your elbows and shoulder region.

Bis:

My bicep routine is mostly made up of usage of machines for I believe they are the best in developing biceps through isolation.

2 sets warmup on dumbbell preacher curl
1 set with max weight 8 reps

2 sets warmup on Y grip curl machine that mimics a preacher curl
1 set to failure with 6 reps

2 sets warmup on nautilus machine with the arm rest at a flat angle
1 set with moderate weight to build a pump
1 set 10 reps with max weight to failure.

And there is my routine for delts and arms! This is how I built my 20.5 inch guns and I would say rather beefy delts.

I hope this routine would help those looking to try a new routine.

Colossus_fit's picture

How many minutes of rest beetween your sets?

supersavage's picture

HA HA .Sorry about that bro.Was in the middle of message on another tab.I meant to say I do a lot of free form dumbbell curls.I feel my delts grow a lot more at heavy dumbbell curls at the last to failure reps when poorer form comes in to play.Isolation on machines and preacher bench are great but its important to mix it up.

supersavage's picture

Yeah I've always been partial to dumbbells myself.Don't get me wrong I love the preacher curl but the dumbbells I feel I can hit so many different angles.