PLAN #5

FRONT DELT FOCUS – ENHANCED SHOULDER WORKOUT

5 Exercises | 30–35 min

🏋️ Exercise 1 – Barbell Overhead Press

👉 4 sets × 6–8 reps
📍 Heavy press, full lockout
🎯 Main front-delt mass builder

🏋️ Exercise 2 – Plate Front Raise (Pause Reps)

👉 3 sets × 12 reps
📍 2-sec hold at shoulder level
🎯 Front-delt isolation

🏋️ Exercise 3 – Arnold Press

👉 3 sets × 8–10 reps
📍 Rotate slow, full range
🎯 Front + side delt combo

🏋️ Exercise 4 – Cable Lateral Raise

👉 3 sets × 12–15 reps
📍 Constant tension for side delts

🏋️ Exercise 5 – Rear Delt Rope Pull (Face Pull)

👉 3 sets × 15–20 reps
📍 Squeeze rear delts hard

🧠 WHY THIS PLAN WORKS

✔ Heavy press + isolation = front-delt growth
✔ Side & rear work keeps shoulders round & healthy

🚀 TRAINING TIP

Rest 60 sec.
Front-raise reps slow rakho for max activation.