Pumpkin Delts Workout

Written by Guy Gustafson
April 04, 2017

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Just in time for Halloween, here’s a workout designed to help you get some awesomely scary pumpkin-sized delts.

Note the suggested rest periods:
– 30-45 seconds rest period in between sets.
– 60 rest seconds in between exercise

*Lateral Raises
– 15 reps
– 4 sets

*Cable Rope Front Raises
– 15 reps
– 4 sets

*Reverse Pec Fly for Rear Delts
– 15 reps
– 4 sets

*Military Press
– 12-15 reps
– 4 sets

*Wide Grip Upright Rows
– 15 reps
– 4 sets

*Hanging Lateral Raises
– 20 reps
– 3 sets

*Cable Face Pulls
– 20 reps
– 3 sets

*Dumbbell Alternating Front Raises (Hammer Grip)
– 20 reps
– 3 sets

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