Training Notes:
A1: Use functional trainer or equivalent machine for these if possible. Start with the pulleys about a foot above your head so the angle is ~30º downward during the set. Aim to keep all tension in your rear delts here but allow for normal scapular protraction and retraction. Rest ~30 sec before A2.
A2: Use two bands for these—one should be anchored about chin height and the other looped through to create “handles”. Step back so the band tension is moderate but not super strong. Row the band in line with your upper chest until your elbows are 90º flexed, externally rotate into a “W”, then perform an overhead press while resisting the forward pull of the band. Make sure to keep a slow tempo here and pause briefly at each stage. Keep your back and hips neutral and avoid hyperextending to force the ROM. Allow your shoulder blades to move freely. Each of these sets should be to technical failure. Full rest before returning to A1.
B1: Use a short bench for these if possible. Otherwise, use an adjustable bench at ~80º. Tinker with the setup here so the line of the press stays tight to your face. Get a full ROM and touch the bar to your clavicles at the bottom of each rep. Try to go heavy here while leaving reps in the tank. Rest ~30 sec before B2.
B2: Use a relatively light load on these and take the bar out of a rack if possible. One full rep will consist of a press up and backward over your head and then up and forwards back to the start. Keep the bar very close to your head at all times and avoid lockout. These will be just as much of a rotation as they are a press. Keep your entire body rigid and braced throughout the set here. Full rest before returning to B1
C1: Use a load that would be about your 20 rep max. Only ONE set to failure. Take the DBs all the way overhead leading with your thumbs. Adjust the line of the movement to make it as comfortable as possible on your shoulder joints while keeping the tension in your delts. Slow tempo here! No rest before C2.
C2: Using the same load, take this to failure with strict reps and a very controlled tempo. Keep the DBs outside your thighs at the bottom and only bring them up to eye level. Reps will be pretty low due to fatigue but focus on the pump. Adjust the line of the movement to make it as comfortable as possible on your shoulder joints while keeping the tension in your delts. No rest before C3.
C3: Using the same load, take this to failure with strict reps and a very controlled tempo. Pull the DBs to eye level and allow them to full extend your arms in front of your thighs at the bottom. Adjust the line of the movement to make it as comfortable as possible on your shoulder joints while keeping the tension in your delts. No rest before C4.
C4: Using the same load, take this to failure with strict reps and a very controlled tempo. Get a full ROM with a fluid motion. Keep your abs braced and low back/pelvis neutral. Adjust the line of the movement to make it as comfortable as possible on your shoulder joints while keeping the tension in your delts. No rest before C5.
C5: From your forearms. Keep your hips up and don’t allow them to sag. Contract your glutes and remember to breathe. Hold as still as possible. Your delts are going to be one fire but push as hard as you can and aim for max time.