PLAN #4

BASIC SIDE-DELT FOCUS SHOULDER WORKOUT

6 Exercises | 30–35 min
.

🏋️ Exercise 1 – Seated Dumbbell Lateral Raise

👉 4 sets × 12–15 reps
📍 Sit straight, lift slow, no swing
🎯 Main side-delt builder

🏋️ Exercise 2 – Lean-Away Cable Lateral Raise

👉 3 sets × 12 reps (each arm)
📍 Lean slightly, feel deep side-delt stretch

🏋️ Exercise 3 – Dumbbell Shoulder Press

👉 3 sets × 8–10 reps
📍 Neutral grip, controlled press

🏋️ Exercise 4 – Alternating Dumbbell Front Raise

👉 3 sets × 12 reps
📍 One arm at a time, slow lift

🏋️ Exercise 5 – Bent-Over Rear Delt Raise

👉 3 sets × 15 reps
📍 Chest down, squeeze rear delts

🏋️ Exercise 6 – Face Pull (Rope)

👉 3 sets × 15–20 reps
📍 Pull rope to eye level, elbows wide

🧠 WHY THIS PLAN WORKS

✔ 2 side-delt moves = better width
✔ Press for mass
✔ Rear delt work for shoulder balance

🚀 TRAINING TIP

Rest 45–60 sec.
Side-delt exercises slow tempo = better growth.