WORKOUT BUFFET: OPTIMUM “DELT” DEVELOPMENT

Last Updated on January 7, 2021

Exercise                                                             Sets/Reps

Tri-Set ¹

Barbell Push Press                                           3/6

Seated Dumbbell Overhead Press                3/12

Seated Dumbbell Lateral Raise                    3/25

Single-Arm Overhead Press                          3/10-12 (each side)  superset with–²

Dumbbell Front Raise                                    3/10-12

1 Rest 10 seconds between exercises and 180 seconds between tri-sets.

2 Rest 45 seconds between sets and exercises.

Why It Works: The 6-12-25 protocol is very good at inducing growth hormone (GH) release, stimulating new gains in strength and hypertrophy. The single-arm dumbbell press is a very good exercise because when doing both arms at the same time you can not go as far up as the scapulae cannot separate as far. This Is a very good exercise for health and stability of the shoulder joint and can translate to additional strength when you go back to your bilateral presses.

Phil Gephart, MS, CSCS, is a certified personal trainer and owner of Newport Fit4Life in Newport Beach, Calif. A former professional basketball player, his CHEK & PICP certifications are recognized as the top in the world in the holistic, corrective exercise approach as well as preparing athletes for competition. 

reference. muscleandfitness.com