Back/Rear Delt

Warm-Up Set: This will consist of one or two sets. The weight should be light enough that it doesn’t exhaust the muscle, but heavy enough to activate it and help establish a strong mind-muscle connection. Typically 12–15 reps. Top Set / Working Set: This is the primary “stimulus” placed on the muscle. These sets should follow a true progressive overload approach from week to week. Work within the prescribed rep range using as much weight as possible while maintaining proper form. Rest-Pause Set: This is more of a volume-based set. You will be given a target number of total reps. Perform 8–15 reps at a time, taking each mini set close to or to failure. Rest for 10 seconds, then continue until you reach the total number of prescribed reps.