Shoulder day is usually one that is anticipated with great enthusiasm for most of us in the gym. There are so many different exercises (and variations of them, too) that you can switch things up often and rarely do the same workout twice. But the most important aspect of it is and always should be to get the most out of your training, albeit doing a completely different set of movements or repeating some or all of them each time.
NPC Men’s Physique Competitor Chris Villa takes an approach to be concerned with volume and maximize each and every rep. By implementing triple drop down sets, he can blow up his delts without having to change stations frequently. Villa gets the most out of each bench and/or machine and will perform the drop downs spaced out so he can take full advantage of what they offer – and that is growth!
Here is an example of what you will see Villa doing for his shoulders:
3 sets Hammer press (warm up)
3 triple drop sets Hammer press, making sure you get 15-18 reps on first drop
3 sets seated side lateral raise, 15-18 reps
2 sets cable straight-arm front raise, 15-18 reps
2 triple drop sets rear delt machine, 15-18 on first drop
4 set drop of Dumbbell shrugs, 15-25 reps
“I prefer to do traps when I hit shoulders,” Villa says. “I feel like it’s just a great pump all around and great blood flow when preformed together.”
So the next time that you are contemplating what to do for your delts, throw a triple drop down set in there and you’ll feel right at home.
Sponsored by MHP / P28bread
Photos courtesy of Jeffrey Sygo, SymiPhotography.com