The Slingshot Training System

[DS21]

I'm still don't understand the delts all that much. Do I workout each head for 4 sets during the prime?

Example:

Seated dumbell press 2 sets
Behind the head military press 2 sets
Up right rows 2 sets
Side lateral raises 4 sets
Reverse chest flys 2 sets

If this is the case, it seems like a lot for a prime? I was thinking I would do the following for the two week prime:

Mon- Chest:
2 sets of Incline dumbell press 12-15 reps
2 sets of Flat dumbell press 12-15 reps

Tue- Back:
2 sets of Pull downs 12-15 reps
2 sets of Cable rows 12-15 reps
2 sets of T-bar 12-15 reps

Wed- Legs:
2 sets of Leg press 12-15 reps
2 sets of leg extensions 12-15 reps
2 sets of leg curls 12-15 reps

Thur- Shoulders (This one is the one I'm confused on)
I was assuming I would follow the above workout?
2 sets of seated dumbell shrugs 12-15 reps
2 sets of behind the back shrugs 12-15 reps

Fri- Arms
4 sets of curls 12-15 re[s
4 sets of tri push downs 12-15 reps
2 sets of forearms 12-15 reps

I would also do 30-45 min of cardio after each workout, keeping heart rate at 65-75%.

If you could make any changes that you think may help.

Thanks,

[Ronnie Rowland]

I'm still don't understand the delts all that much. Do I workout each head for 4 sets during the prime?

Example:

Seated dumbell press 2 sets
Side lateral raises 2 sets
Reverse chest flys 2 sets

Note: I consider the rear head a separate muscle in this instance since presses work both the front and side heads of deltoid.

If this is the case, it seems like a lot for a prime? I was thinking I would do the following for the two week prime:

Mon- Chest:
2 sets of Incline dumbell press 12-15 reps
2 sets of Flat dumbell press 12-15 reps

Tue- Back:
2 sets of Pull downs 12-15 reps
2 sets of Cable rows 12-15 reps
2 sets of T-bar 12-15 reps

Wed- Legs:
2 sets of Leg press 12-15 reps
2 sets of leg extensions 12-15 reps
2 sets of leg curls 12-15 reps

Thur- Shoulders (This one is the one I'm confused on)
I was assuming I would follow the above workout?
2 sets of seated dumbell shrugs 12-15 reps
2 sets of behind the back shrugs 12-15 reps

Fri- Arms
4 sets of curls 12-15 re[s
4 sets of tri push downs 12-15 reps
2 sets of forearms 12-15 reps

I would also do 30-45 min of cardio after each workout, keeping heart rate at 65-75%.

If you could make any changes that you think may help.

Thanks,

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