PLAN #9

BASIC SUPERSET – BOLD SHOULDER BUILDER

8 Exercises | 40–45 min

🔥 SUPERSET 1 – WIDTH FOUNDATION

A1. Seated Dumbbell Lateral Raise – 15 reps
A2. Dumbbell Shoulder Press – 10 reps
👉 4 rounds
📍 Rest 30 sec after both

🔥 SUPERSET 2 – FRONT DELT POWER

B1. Plate Front Raise – 12 reps
B2. Arnold Press – 10 reps
👉 3 rounds
📍 Slow controlled reps

🔥 SUPERSET 3 – SIDE DELT SHAPE

C1. Cable Lateral Raise – 12–15 reps
C2. Upright Row (Wide Grip) – 10–12 reps
👉 3 rounds
📍 Elbows wide

🔥 SUPERSET 4 – REAR DELT BALANCE

D1. Bent-Over Rear Delt Raise – 15 reps
D2. Face Pull (Rope) – 15–20 reps
👉 3 rounds
📍 Hard squeeze at top

🧠 WHY THIS PLAN IS DIFFERENT

✔ Basic exercises only = easy to follow
✔ Supersets = nonstop blood flow
✔ Side + front + rear delt all hit equally

🚀 TRAINING RULE

Rest 30–45 sec max.
Light-medium weight, perfect form.