Hi everyone

Below is a training session i have been using for delts. I tend to do this once every two weeks as once a week is just to much for me and in between i revert to a more standard shoulder routine.

All exercises in this routine are done back to back with no rest at all, so its like huge pyramid session...........

First up is smith machine shoulder press stood up. I start with a empty bar and do 12 reps then add 10 kilos and rep out another 12 then add 5 kilos and repeat, each time adding 5 kilos for each set, so 10 kilos 15 kilos 20 kilos 25 kilos etc etc etc until i reach a weight were i'm reaching failure at around 6 to 8 reps. Once i reach failure at 6 to 8 reps i then pyramid back down in the same way i pyramided up, reping out as many as i can in the 6 to 12 rep range until the bar is empty.

This puts an amazing amount of blood in the delts and gets me ready for the next exercise moving straight on with no rest.

Second is side laterals seated for two full working sets back to back in the 8 to 12 range, heavy weight first and pyramiding down.

again no rest onto number three

Third is cable side laterals for two working two sets always keeping the delts under constant tension and not allowing the weight to rest, again starting heavy and pyramiding down.

Forth is two full working sets to failure of dumbell upright rows again under constant tension, starting heavy and pyramiding down.

Last but not least is rope face pulls for rear delts for two working sets to failure, starting heavy and pyramiding down.

All exercises are done at a steady pace with no jerking and not allowing any form of gravity to move the weight just the muscle.

I love this routine as it blasts the hell out of my delts and my triceps.

I would like to know your thoughts and anything you can throw in the mix.