Seated Plate-Loaded Press Machine 3 Sets Of 8-10, 1 Backoff Set Of 12-15
Choose a unilateral machine to work each side separately and even out any imbalances. If you don’t have this machine, you can use dumbbells instead. Warm-up with some lighter weight and then hit 3 heavy sets of 8-10 reps. Pull a little weight off and finish with a backoff set of 12-15 reps.





Lateral Raise Machine 4-5 Sets Of 15-20 Reps.
Again, you can use dumbbells if you don’t have this machine. We’re going to use a wide range of motion on this so instead of stopping when your hands are parallel to your shoulders, raise your hands up higher so they come above your shoulders. We’re going to use high volume on these and hit 15-20 reps. Your side delts can take a beating and they give a very full look to the shoulders so it’s important to hit them hard.





Cable Front Delt Raises 4 Sets Of 15 Reps
Now we’re targeting the front delts with a higher rep range. Stand tall and straight and really squeeze that front delt to feel a strong contraction. Focus on your tempo and form more than the weight, you don’t need to go heavy on these. Alternate sides.





Rope Pushdowns 3 Sets 12-15 Reps (Superset With Straight Bar Curls)
Keep your elbows at your sides and don’t allow them to drift forward. Focus on squeezing your triceps and hold the contraction for a second before slowly bringing the weight back down.





Straight Bar Curls 3 Sets Of 15 Reps (Superset With Rope Pushdowns)
Go immediately from the rope pushdowns to straight bar curls. Keep your hands shoulder width apart and once again, focus on the squeeze at the top and then slowly lower the weight. You can take 1-2 min rest between supersets before going back to the rope pushdowns.





Tricep Machine Dips 3 Sets Of 20 Reps (Superset With Preacher Machine Curls)
Use a neutral grip, start with your arms extended, and push down to really squeeze your triceps at the bottom. This targets the narrow head of the triceps a bit more than the rope pushdowns. It’s like a close-grip bench press but without the chest activation.





Preacher Machine Curls 3 Sets Of 20 Reps (Superset With Tricep Machine Dips)
Next, go immediately to the preacher curl machine. Rather than squeeze the handles, I like to keep an open palm to get a better contraction in my biceps. Rest for 1-2 mins before going back to the tricep machine dips for 3 total rounds.

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