Mar 10 2025 24 mins 4
Let’s get into the numbers—because I know some of you love having a plan.
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If you’re training 3x per week, your weekly sets should look something like this:
Training Days | Weekly Sets | Sets Per Workout | Exercises Per Workout
3x per week | 18 sets | 6 sets | 2 exercises
3x per week | 24 sets | 8 sets | 3 exercises
2x per week | 16 sets | 8 sets | 3 exercises
💡 More isn’t always better! If you’re doing more than 8 sets per workout, chances are, your intensity is dropping, and you’re just going through the motions instead of pushing yourself to train hard.
Here’s a killer delt session for you to try:
🔥 Delt Workout Example Day -
🔹 Hand-Height Behind-the-Back Pulley Lateral Raise – 3 sets ( home alternative here)
🔹 Dumbbell Lateral Raise – 3 sets
🔹 45° Neutral Press – 3 sets or Pulley Y raise for more medial and posterior delt
🏋️♀️ How to get the most out of this workout:
⏳ Rest: 90-120 seconds between sets
⚡ Push close to failure – I take my last set of each exercise to failure
