PLAN #8

SIDE + FRONT DELT SUPERSET BUILDER

8 Exercises | 40–45 min
Wide shoulders. Strong front.

🔥 SUPERSET 1 – WIDTH STARTER

A1. Dumbbell Lateral Raise – 15 reps
A2. Plate Front Raise – 12 reps
👉 4 rounds
📍 Rest 30 sec after both

🔥 SUPERSET 2 – HEAVY PRESS + ISOLATION

B1. Seated Barbell Shoulder Press – 8 reps
B2. Cable Lateral Raise – 12–15 reps
👉 3 rounds
📍 Slow negative

🔥 SUPERSET 3 – CONTROL + SHAPE

C1. Arnold Press – 10 reps
C2. Alternating Dumbbell Front Raise – 12 reps
👉 3 rounds
📍 Full range

🔥 SUPERSET 4 – BALANCE FINISHER

D1. Bent-Over Rear Delt Raise – 15 reps
D2. Face Pull (Rope) – 15–20 reps
👉 3 rounds
📍 Shoulder health + shape

🧠 WHY THIS PLAN WORKS

✔ Side + front delt supersets = max pump
✔ Press + raises = size + detail
✔ Rear delt finisher = balanced growth

🚀 TRAINING RULE

Rest 30–45 sec only.
No momentum. Full control.