PLAN #3

SIDE DELT FOCUS SHOULDER WORKOUT

6 Exercises | 30–35 min

🏋️ Exercise 1 – Dumbbell Lateral Raise (Primary)

👉 4 sets × 12–15 reps
📍 Lift till shoulder level, slow & strict

🏋️ Exercise 2 – Cable Lateral Raise (One Arm)

👉 3 sets × 12–15 reps
📍 Constant tension, no momentum

🏋️ Exercise 3 – Seated Dumbbell Shoulder Press

👉 3 sets × 8–10 reps
📍 Controlled press, full range

🏋️ Exercise 4 – Front Plate Raise

👉 3 sets × 12 reps
📍 Hold plate tight, slow lift

🏋️ Exercise 5 – Rear Delt Dumbbell Fly

👉 3 sets × 15 reps
📍 Squeeze rear delts at top

🏋️ Exercise 6 – Face Pull

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

🧠 WHY THIS PLAN WORKS

Extra lateral raises = shoulder width boost
Rear + front work = balanced, injury-free growth.

🚀 TRAINING TIP

Rest 45–60 sec.
Side delt reps slow & controlled for best pump.