DELTS

                                 (From the Greek word Deltoeids meaning Tri-angular or Delta Shaped)

                  (A thick triangular muscle covering the shoulder joint, used to raise the arm from the side.)

Well alright... time to learn a little about the Delts.. as you can see the shoulders

 are made up of '3' points,the front, the side & the rear.. all relatively small bodyparts

 compared to say ohhhh the quadz, or the back,or the chest... you get my meaning

 here.. in fact, they're even smaller (individually) then the biceps ortriceps for that

 matter.. So, how do you attack them ?? brutally ?? carefully cuz they're small ??..

 ya got hit'm in a combined effort.. hard enough to grow but not too hard cuz they're

 somewhat fragile and COULDcause problems down the road.. not saying they will,

just could.. and if you know me you know i'm in thisfor longevity as well as strength

 & physique purposes.. So here's my outline on what "I" do for Delts.. it's pretty ez..

 there's '3' maybe '4' excercises total.. I mean really, 3 heads, 3 excercises, it's that simple!!

DELTS-

MP's- (Barbell..Military Presses, standing, & in the front)

1X25/BAR/WARMUP

1X15/95

1X12/115

1X10/135

1X 6/185

SL's- (Dumbells..Side Laterals, out to the side movement)

1X20-25/15's (WARMUP)

1X15/25's

2X10/35's

1X 6/45's (maybe 2X, just depends on how ya feel)

RDX's (Dumbells..Rear Delt Extensions, bent over parallel to the floor)

1X20/25's

1X12-15/35's

2X 8-10/45's

Ok "RoKhedZ", there it is !! 12X of PAIN !!!!

.. as you can see your hit'n all three heads of the shoulders,

punishing each one individually.. not so hard that your gonna damage'm, but not so

light that they aren't gonna get built.. A general rule of thumb that I go by to this

day is with larger bodyparts (Back, Chest & Legs) I go 12-16 sets total.. & with

smaller bodyparts (Bi's, Tri's & Delts) i'll roll anywhere from 8-12 total sets.. With

the smaller bodyparts you don't need to kill'm like you would with the larger

bodyparts, they're not as big, there4 don't need the bashing like you would give to

say legs, they couldn't handle it...safely!.. and that's the key word, SAFELY !!.. yeah,

you could go 16 sets for Delts, but really, why would you risk any kind of injury just

for a couple extra sets ??.. uh uh, too risky.. a possible torn rotator cuff isn't worth it,

but then that's just my opinion.. So just be careful when doin' Delts and you'll build'm

to create a nice balance of power, strength & asthetics, in other words they'll look nice

round bowling balls.. but ya gotta put in the effort.. don't be afraid of goin' heavy and

keepin' the reps down around the '6' area.. THAT's where ya gonna get big!!!!.. Best

of luck to ya.

Marques.