Introduction

In this article, we’ll discuss a deltoid workout led by Sam Charlton, a bikini competitor and owner of Black Mamba Barbell in Royal Oak, Michigan. The workout focuses on side and rear delts with a total of nine sets for three exercises. The front delt is not prioritized as it typically receives enough volume from pressing movements. Get ready for some deltoid destruction and growth with this intense workout!

Exercise 1: Free Motion Laterals

• Focus on the range of motion and stretch under tension.
• Start with extended elbows and cross as much as possible.
• Reach up with straight arms like a wide version of the letter Y.
• Pause and control the movement; no breaks at the bottom.
• Perform my rep matches: match the first set’s reps with mini rest breaks for the other two sets.

Exercise 2: Super On Laterals

• Elbows should be straight, reaching all the way up until they are above you.
• Control the movement, especially during the hardest part (from the top to the middle).
• Touch the dumbbells gently and extend all the way up, then slow on the way down.
• Perform 3-4 sets with my rep match technique.

Exercise 3: Face Pulls

• Set the bar to crotch height and maintain slack.
• Elbows should go up and back, with hands as far behind the ears as possible.
• Maintain the most tension at the top of the movement.
• Focus on the mind-muscle connection and control rather than the amount of weight lifted.
• Perform multiple reps with proper technique.

Conclusion

This deltoid workout led by Sam Charlton is designed to target side and rear delts, promoting growth and strength. By focusing on proper form, range of motion, and mind-muscle connection, you can effectively challenge your muscles and achieve optimal results. If you’re in the Royal Oak, Michigan area, consider visiting Black Mamba Barbell for an intense and enjoyable workout experience.