10 sets x 10 reps of bench press followed by 10 sets x 10 reps side lateral raise and 10 sets x 10 reps standing french press.
I used 40 lbs today in the lateral raise for all sets and chalk to enhance grip. I like to set the dumbbells on a bench in front of me so I don’t have to continuously pick them up off the floor or carry them to a rack.
The weight is much heavier than I should handle so I cheat by swinning the weight. I don’t care what it looks like. This is the first time I have done this and the pump in my deltoids after delt great.
I also focus on trying to not let the dumbbells touch my thighs on the way down to keep tension on the delts. I believe this is important because the time under tension decreases as you use a shorter range of motion.
For the french press I started with 50 lbs and am not totally confident if I am going to try to progressively add weight. The stress in the elbows is high from this exersice and my elbows can get hurt easily if I try to go too heavy too fast.
* I used a shorter range of motion than usual in order to get twelve reps.
** I felt a really intense latic acid burn in the tricpes after the 7th set that felt terrifc. This is an excellent way to get a pump in the muscles. I like to use short rest intervals of 15-30 seconds.