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     Fitness Tips For 5/17/2006 

Shoulder Mass Routine

In my opinion, cannonball delts are one of the most beautiful muscles 
a bodybuilder can have (after abs, of course). Like the back, big, 
thick well developed delts give an appearance of width and power. If 
big delts are what you are looking for, then this routine is for you.
It is designed taking into consideration the fact that the delts 
have three heads, front, side, & rear. All heads are exercised with a
slight emphasis on the side head in order to promote width.

(Superset #1)
Side Lateral Raises 3-4 sets of 8-12 reps (no rest)
Upright Rows 3-4 sets of 8-12 reps (60 second rest)

This superset emphasizes the lateral head of the delts, even though 
it indirectly hits the other heads as well. You also get to stimulate 
the trapezius muscle by performing the upright rows and if you want 
further stimulation, just perform your lateral raises above parallel 
(meaning, raising your arms higher than usual).

(Superset #2)
Bent Over Lateral Raises 3-4 sets of 8-12 reps (no rest)
Dumbbell Shoulder Press 3-4 sets of 8-12 reps (60 second rest)

In this superset, we are directly stimulating the rear delt head (one
of the most neglected muscles by bodybuilders but highly important 
in order to achieve a three dimensional look) with the bent over 
laterals and the front head through the shoulder presses. Side delts 
get indirect stimulation from both exercises.

A note on poundages: Choose what allows you to fail anywhere 
between 8-12 reps. Don't feel bad if you cannot do as much as you 
usually do in the upright rows and in the shoulder presses. 
Notice that the lateral raises are being done first in order to 
pre-exhaust the muscles.

A note on volume: If you prefer moderate volume go for 1 to 2 sets. 
If you can handle high volume do 3 to 4 sets. Its really up to you.

So there you have it. Short, simple, sweet and to the point. Try 
the routine above and blast those delts into growth! They'll 
curse you for it, but they will grow in return!

Take Care and Train Hard!

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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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