5.0
(1 rating)
Program Description
3D looking delts for people that have trouble growing side and rear delts.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentDumbbell Only
- Program Length8 weeks
- Time Per Workout20 minutes
- CreatedFeb 28, 2024 01:28
- Last EditedOct 21, 2024 07:06
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
30 reps
RPE 9
1B
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
30 reps
RPE 9
1B
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
30 reps
RPE 9
1B
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
30 reps
RPE 9
1B
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
30 reps
RPE 9
1B
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
30 reps
RPE 9
1B
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
30 reps
RPE 9
1B
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
30 reps
RPE 9
1B
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
30 reps
RPE 9
1B
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
30 reps
RPE 9
1B
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
30 reps
RPE 9
1B
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
30 reps
RPE 9
1B
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
30 reps
RPE 9
1B
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
30 reps
RPE 9
1B
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
30 reps
RPE 9
1B
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
30 reps
RPE 9
1B
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 9
Week 1
1 / 8 Weeks
Day 2
1A
Lateral Raise (Dumbbell)3 Sets
30 Reps
@9
1B
Rear Delt Fly (Dumbbell)3 Sets
30 Reps
@9
Day 1
1A
Lateral Raise (Dumbbell)3 Sets
30 Reps
@9
1B
Rear Delt Fly (Dumbbell)3 Sets
30 Reps
@9