Warm – Up

1. Dumbbell Side Laterals – 5 x 10-12 Pyramid up in weight with each set.

Last Set – Run The Rack Drop Set (7 sets – 75s, 65s, 55s, 45s, 35s, 25s, No weight – 10+ reps each set momentary muscle Failure is the goal ) 10 second rest between each drop set – Allow the blood to flow and then start pushing more.


1. Plate Loaded Shoulder Press – 4 x 8-12 (Straight Sets – Keep constant tension on the shoulders, Do Not Lock Out. Stay in control of the weight on the positive and negative of the repetitions – do not be erratic.

2. Bent Over DB Rear Delt Raises – 4 x 12 – pay close attention to the range of motion. the rear delt is a small muscle group. There is no need to have a huge range of motion. To large the range of motion and other Larger Muscle groups will take over and take away from the rear delt.

3. Face Down Incline Front Raises with DBs – 3 x 12 – Each set was done with weight and then immediately after the set I did the same number of reps without weight and focused on the Contraction (The SQUEEEEZE!) Help push More blood and bring out the Striations!

4. Barbell Up Right Rows – 4 x 10-12 – Went Branch Warren Style on these. Move the Fuckin Weight. This is a great exercise to help develop the overall “Swoled the Fuck Up” look! Big Traps and Round Shoulders. I have been doing these like this for a long time and have found a way to call it controlled Chaos. Love this Exercise!