Shortcut To Size: Phase 2, Week 5, Day 32

In this particular workout, the shoulder press works the anterior deltoids to the greatest degree. You can add a greater emphasis by very slightly adjusting the incline of the bench you're sat on (no more than about 20 degrees though, or the stress will be thrown predominantly to the upper pec's I believe).

yeah i do my shoulder press leaning back to work the front delt more.and to push more.

Bent over rear lateral raise = anterior delt

That's how I understand it. 4 sets of 12-15 reps, then rest pause after the last set. That's how i've been doing it since the beginning.

That extra set is just your warm up for thatbody group..then you do your normal 3 set he explains that on his first week of vid. :)

You could be doing up to 7 "sets" for the first exercise of the muscle group. He suggests 1-2 warm-up sets THEN to do your working sets (3-4) THEN either a rest-pause or drop set.

You use the first exercise for the muscle group which is always a compound lift (i.e. Shoulder Press in this case) as you bench mark for strength. You'll notice that it's used in all three phases. So basically any of the ones with 4 sets are the same throughout the 12 weeks are what you need to look at.

I really have to hustle if I want to keep it under 2 hours, too. I was never one to take more than a minute between sets, but seems like the full rest between lifts is key, so I'm really taking my time which results in a long day.

That said, seems to be worth it so far!