Cannonballs - Delt specialization (4-5X/week)
Hypertrophy Coach
If you want delts like Flex Wheeler, you'll need his genetics and his shoulder joints.
But if you want your delts to be as round and as wide as they can be, Cannonballs is designed to get you there.
This is a delt specialization training block built around high frequency lateral work, intelligent volume, and a push / pull / lower hybrid structure that puts your shoulders first without letting the rest of your physique slide.
No junk volume. No random exercises.
Just focused programming for lifters who want a wider frame.
A
Lying Cuff Lateral Raises
8, 8, 12
B
Incline DB Press
2 x 8
C
Roller Cable Flys
8, 12
D
High Incline Smith Press
2 x 8
E
Cross Cable Triceps Extensions
8, 12
F
Hip Loaded Calf Raise
A
Chest Supported Tbar Row
2 x 8
B
Neutral Grip Pull Ups
2 x 8
C
Chest Supported Machine Row Upper Back And Lat
2 x 8
D
Cable Rear Delts
8, 8, 12
E
Single Arm Machine Preacher Curls
8, 8, 12
F
Incline Cable Curl
8, 8, 12
A
Seated Leg Curl
3 x 8
B
Quad Dominant Heel Elevated Squats
2 x 8
C
Lying Leg Curls
3 x 8
D
Leg Extensions
8, 12
E
Leg Press
8, 8, 12
F
Barbell Thrusts
2 x 8
A
Rack Military Press
2 x 8
B
Lying Cuff Lateral Raises
8, 8, 12
C
Reverse Pec Dec
D
Floor Face Pull
2 x 10
E
Ab Mat Crunches
2 x 8
A
Chest Supported DB Laterals
8, 12, 12
B
Rear Delt Raise
8, 12, 12
C
Behind The Back Cable Lateral Raises
8, 12, 12
D
Wide Grip Pullups
3 x 8
E
Dips
3 x 8
F
Smith Squats
8, 8, 12
Joe Bennett
Olympian Coach | Educator | 20+ years of coaching experience I have coached thousands of lifters and competitors and specialize in building muscle through intelligent programming, not guesswork. Cannonballs reflects how I actually program a delt specialization phase in the real world.
If your shoulders have been flat and narrow for years, adding another set of lateral raises at the end of chest day is not the answer. Train them more often, in the right order, and with a clear plan. Cannonballs is that plan.
Get Cannonballs - Delt specialization (4-5X/week)
