Perform: 2-3 sets, 8-12 per movement, no rest between exercises
- Seated Plate Raise using a 25 or 45-pound weight plate
- Seated Lateral Raise with light dumbbells – 20 to 25 pounds
- Seated Dumbbell Cuban Press, strict form (shrug, upright row, an external rotation, shoulder press.
And to balance all that anterior / lateral delt work – do 100 band pull aparts a day.