#1: Straightening Your Arm on Lateral Raises
Lateral raises targeting the middle delt are done with a slight bend in the elbow. The problem arises when the elbow isn’t locked throughout the movement. Straightening the arm is called elbow extension, and the triceps — not the delts — is responsible for this action. Keep it locked in a slightly bent position.
#2: Straightening Your Arm on Rear Delt Exercises
The same blunder involving elbow extension frequently makes its way over to rear-delt exercises, most commonly bent-over lateral raises with dumbbells or cables. When you extend at the elbow, you turn a perfectly good rear-delt exercise into one for triceps. Again the key is to lock your arm in a slightly bent position for the duration of the set.
#3: Positioning Your Hands Too Close on Upright Rows
To target middle delts, your upper arms should travel out to your sides during upright rows. That’s not what happens, however, when you use a close grip. Your elbows are drawn forward as your shoulders are internally rotated. That movement isn’t kind to your shoulder joints.
#4: Neglecting Your Rotator-Cuff Muscles
A smaller group of four rotator-cuff muscles also work in tandem to help stabilize your shoulder joint (and that includes during presses for the chest). As your delts grow stronger over time, and if you’re not also training your rotator-cuff muscles, a strength imbalance arises that makes the rotators much more susceptible to injury and chronic pain.
Article from Muscle Magazine
Barbell Military Press: 20 lbs. for a warm-up set, 3 sets of 10 reps
Upright Dumbbell Rows: 15 lbs. – 3 sets of 10 reps
Standing Dumbbell Military Press: 10 lbs. – 3 sets of 10 reps
End of Superset:
Incline Bench Front Dumbbell Delt Raises (go light): 3 sets of 10 reps. I did 1 set at 10 lbs. and 2 more at 7.5 lbs.
Seated Rear Delt Cable Flyes: 2.5 lbs. (WTF) 3 sets of 10 reps
Lateral Raise: 10 lbs. – 3 sets of 10 reps (Last set is a drop-set.)
Rear Delt Raise: 10 lbs. – 3 sets of 10 reps (Last set is a drop-set.)
30 min medium intensity cardio