DELTS AND LATS
3 Working Sets x 8-10 Reps
+1 Backdown Set x 12-15 Reps
How To:
Setup:
Sit on a bench with back support, feet flat on floor.
Hold dumbbells at shoulder height OR set up on the machine at shoulder level.
Keep ribs stacked over hips and brace your core.
Movement:
Press the weight straight up until arms are almost locked out.
Pause briefly at the top.
Lower slowly back to shoulder height with control.
On your backdown set, reduce weight and aim for a higher-rep burn.