6 hang snatches
6 snatch grip presses
6 clean grip presses
6 hang cleans
6 high pulls
*all at 45lbs. Repeat three times for 120 total reps.
“This shoulder complex is going to cause the lactic acid to flow like a river. Just what the delts need for hypertrophy. The shoulders need plenty of time under tension (TUT) to grow. That means longer sets with lighter weights. The main thing to focus on is stimulating as much lactate build-up in the target muscle as possible. You need to have a high pain tolerance. Lactate accumulation through muscular work is maximized when the muscle is under tension for 45-70 seconds. This complex will take care of that”. - T Nation
Delt Rope PullDowns - 6x8 @ 140lbs
Bent-over Delt Sweeps - 3x8 @ 25lbs
Cash Out: Seated Bent-over DB Front Raise - 3x8 @ 15lbs
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