This workout includes plates for all 3 isolation moves for each head of your delts. In addition you’ll also use plates for your compound movement at the end of the workout. While you can perform these moves with dumbbells, I find that that using plates allows for just a little more leverage that you can use to really work your target muscles. In other words, think of your arms as levers on a fulcrum. Using plates allows you to lift the weights from a greater distance, increasing targeted intensity.
NOTES:
* Keep your wrists extended throughout the sets to take advantage of this leverage. Check out my videos to see how this works.
* For front delts, you can bring the weight straight out in front of you or a bit narrower at the top, coming across your eye line. This depends on where you feel your front delts working most.
* Begin with the plates on the tops of your thighs rather than beside you. This will help remove momentum and engage the front delts throughout the set.
* To keep yourself hydrated consume Kaged Muscle supplements such as Hydra-Charge, and make certain to get in at least a gallon of water on each of your training days.
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EXERCISE |
COMMENT |
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Bent-over rear plate raises |
5 REPS / 15 SETS Choose a weight that allows you to reach failure at 15 reps, and then rest for only 60 seconds between sets. |
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Front plate raises |
5 REPS / 15 SETS Choose a weight that allows you to reach failure at 15 reps, and then rest for only 60 seconds between sets. |
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Side plate raises |
5 REPS / 15 SETS Choose a weight that allows you to reach failure at 15 reps, and then rest for only 60 seconds between sets. |
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Standing plate shoulder presses |
3 REPS / 20 SETS 90 seconds rest between sets. |
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TIP: Note that we began this workout with rear delts rather than front delts. It’s a good idea to rotate your first target from one workout to the next if you have an overall weakness in the full muscle group. However, if one type of your delts heads is weaker than the others, then start with that more frequently.
Check out my video for detailed tips on how to perform each of these plate-based exercises.
