Welcome to day 37—we’re shifting our focus to our upper body. There are a lot of different movements in our delt session today, which you experienced for the first time last week. We start with our heavy lift, the seated shoulder press, while the muscle group is fresh. This allows us to lift as much weight as possible before fatigue sets in. Then, we move into more endurance-based exercises with the delt blaster and the seated six-way. These exercises combine different movements together, letting us hit the delts from all angles—and boy, will it burn!

I don’t know about you, but this style of training makes me sweat even more than normal. So, I want you to make sure you’re staying hydrated throughout the session and replacing the fluid you lose. This will help aid your recovery, even while you’re still working. Don’t forget to add Hydra-Charge to your shaker cup before you head out the door.

Seated Barbell Military Press Sets: 3 Reps: 8
Upright Cable Row Sets: 3 Reps: 10
Delt Blaster Sets: 3 Reps: 10/10/10
Seated Six Ways Sets: 3 Reps: 10
Hanging Leg Raise Sets: 3 Reps: 10
Cable Crunch Sets: 2 Reps: 20
Decline Weighted Sit-up Sets: 3 Reps: 10