1. Stretching and warm up for five minutes.
2. Overhead Press (Dumbbell)
Set 1: 16 kg (35 lbs) × 25 reps [Warm-up]
Set 2: 24 kg (53 lbs) × 10 reps
Set 3: 24 kg (53 lbs) × 9 [Failure, I couldn't do one more rep]
Set 4: 24 kg (53 lbs) × 8 [Failure, I couldn't do one more rep]
3. Upright Row (Barbell)
Set 1: 20 kg (44 lbs) × 25 reps [Warm-up]
Set 2: 40 kg (88 lbs) × 12 reps
Set 3: 40 kg (88 lbs) × 10 reps
Set 4: 40 kg (88 lbs) × 10 reps
4. Lateral Raise (Dumbbell)
Set 1: 14 kg (31 lbs) × 12 reps
Set 2: 16 kg (35 lbs) × 10 reps
Set 3: 16 kg (35 lbs) × 10 reps
For exercises like the Overhead Press and Upright Row (Barbell), I like to start with a warm-up set of 15 to 25 reps to prepare the targeted muscle for heavier loads and prevent injury. At this point, I skip the rear delt exercises and work them out with back and core exercises. I believe they are better developed than the front and side delts, probably due to the martial arts I practiced as a teenager.
When I started my fitness journey after turning 40, I used the Olympic bar for overhead press. However, I switched to dumbbells because they seem to help me get stronger faster with less pressure on the joints. Every 6-8 weeks, I do the Overhead Press for one or two workouts with the barbell to monitor my strength progress and add variety to my routine.
