Workout 1.

1.Barbell Shoulder Press: 3 sets of 4-6 reps
2.One Arm Side Laterals: 3 sets of 12 reps
3.Front Plate/Dumbbells Raise: 3 sets of 12 reps (3 second hold at top)
4.Lying Rear Delt Raises: 3 sets of 15 reps

Workout 2.

5.Seated Side Laterals: 3 sets of 8-12 reps (same as 8 but seated)
6.Push Press: 3 sets of 4-6 reps
7.Reverse Flyes: 3 sets of 12 reps
8.Side Lateral Raise: 3 sets of 15 reps

Workout 3.

9.Seated Bent Over Rear Delt Raise: 3 sets of 8-12 reps
10.Dumbbell Shoulder Press: 3 sets of 4-6 reps
11.Standing Low Pulley Deltoid Raise: 3 sets of 8-12 reps
12.Barbell Rear Delt Rows: 3 sets of 12 reps

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