I designed this workout to put the least amount of stress on the joint as possible while keeping constant tension in the delt head to give a ridiculous pump and shock the muscle into new growth. Here is today's version:
Thorough warm-up with cable and dumbbell internal and external rotation and lateral raises for all 3 heads.
lateral raise: 15s-44, 22
dumbbell front raise (simultaneous): 15s-33,22
seated cable rear raise: 30-35,25
Hammer Strength shoulder press: 100-15; 190-10; 240-8
military press: 145-10
Note that there is only 30 second rest periods. It only took about 20 minutes from start to finish.
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