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Chest and front delts – 23rd June 2014

Sean Lerwill river shoot (Credit: Matt Marsh)

Today was a chest and front delts session. As mentioned yesterday, I’m splitting delts over two days at the moment to ensure they get a good amount of work each week.

Today’s session looked like:

Warm-up: mobilisation of shoulder and elbow and light dumbbell press

  1. Dumbbell bench press 4sets 12-15reps, last set 2 x dropsets (20% drop) to failure.
  2. Incline dumbbell bench press 3sets 12-15reps, last set 2 x dropsets (20% drop) to failure.
  3. Seated dumbbell shoulder press 3sets 12-15reps, last set 2 x dropsets (20% drop) to failure.
  4. Incline seated lateral raise 3sets 12-15reps, last set 2 x dropsets (20% drop) to failure.
  5. Pec fly  3sets 12-15reps, last set 2 x dropsets (20% drop) to failure.
  6. Shoulder press machine 3sets 12-15reps, last set 2 x dropsets (20% drop) to failure.

It doesn’t seem like much on paper, but by taking every set to failure over the first couple of sets, the last set (with the dropsets) was absolutely killer and had me literally dripping with sweat.

Sean Lerwill - Author

Sean is an former-Royal Marines Commando Officer & Physical Training Instructor. He has been published as a writer five times, has a BSc in Molecular Genetics and a Post Graduate Certificate in Education. He is also a Maximuscle ambassador.

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