Delts, Traps and Biceps Workout 2/25/16

Delts
Giant set X 3
Seated hammer machine press triple drop set 12-15 reps per drop
Seated dumbbell front raises 15-20 reps
Seated side raises 15-20 reps
Standing partial side raises 12-15 reps

Giant set X 2
Plate front raises with alternated twist 12-15 reps
Arnold press 12-15 reps
Bent over reverse dumbbell raises 12-15 reps
Standing cable face pulls 12-15 reps

Traps
Machine shrugs 4 x 15, triple drop set 10 reps per drop
Dumbbell Shrugs 4 x 15
Behind the back shrugs 4 x 15

Biceps
*FST-7 Reverse curls 7 x 12
Incline DB curls 4 x 8-10 plus 5 partials
Hammer curls 3 x 15-20
*FST-7 Rest 30-45 seconds between sets