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           Truly Huge Fitness Tips
         Presented by TrulyHuge.com                  
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     Fitness Tips For 11/2/2005
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Shoulder Dumbbell Workout
by Mike DeAngelo

I learned this delt training tip from the great Mike
Francois and who could argue with his delt
development? It involves monopolizing 4 pairs of
dumbells so you might want to try this at a time your
gym is relatively uncrowded. As delts are my favorite
bodypart to train I took to this routine like a
bulldog to a meat truck: 
Lay 4 pairs of dumbells {each bell on either side of
you} as you are sitting on a seated, backed* bench. 
Use 10-pound increments from lightest to heaviest. I
personally use {after a 2 set warm-up with 20's for 20
reps} 50's, 60's, 70's, 80's. 
Press overhead while seated: 50's for 8 reps.
                             60's for 8 reps.
                             70's for 8 reps.
                             80's for 8 reps.
That's one set. Rest 3 minutes. Then press overhead:
                              80's for 6 reps.
                              70's for 6 reps.
                              60's for 6 reps.
                              50's for 6 reps.
The second set. Rest another 3 minutes. There is no
rest between poundages. The only rest is just long
enough for you to drop the previous dumbells and grab
the next poundage. After this 3 minute's rest:
                               50's for 4 reps.
                               60's for 4 reps.
                               70's for 4 reps.
                               80's for 4 reps. 
The low rep range from 6 to 8 means nothing since you
are doing basically "giant sets". That's it. After a
heavy-breathing break you can do your lateral raises,
bent-over laterals, upright rows, whatever, etc...This
is guaranteed to pack on size. My delts grew like a
feces-fertilized flower in 5 weeks doing only this
routine, no laterals, uprights, bent-overs, etc.
*Another little secret I learned from Mike is if you
have no back problems do your seated overhead press on
a bench with NO BACK. This forces your side delts to
work on the press whereas with a backed bench your
front delt heads would be predominant, as in the
military barbell press. But go easy on the poundage if
you try this.  Adios, amigos...
   

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Neither trulyhuge.com nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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