For Delts Front & Rear
Okay, technically this will be a superset for the same muscle group, however, we’ll split it up so you’re hitting the front and rear delts. You can do cables for this, but I like dumbbells and you will not need heavy ones either.
After a good lightweight warm-up of standing dumbbell presses to get the blood flowing in the delts, start with alternating front dumbbell raises for 10-12 reps. After your last rep, go immediately to bent-over side dumbbell laterals for 10-12 reps.
After the last rep of bent-overs, go right back into the alternating front raises for another 10-12 reps then into the bent-over laterals for your second superset. For your third and last superset, switch to simultaneous front dumbbell raises since your delts will be so burning and weak, you’re going to need the momentum from raising both dumbbells at the same time to power you through this last set.
Do as many reps as you can and then immediately go to your last set of bent-overs and do so like this: Do a few reps slightly bent forward, the next few reps bent forward slightly more and the last few reps as bent-over and as close to having your upper body approaching the 90-degree angle as possible. Talk about a smoker.