4-Week Overhead Pressing & Deltoid Mass Program — VOLUME 1. 4 WEEKS · 1 WORKOUT / WEEK · PRESSING & MASS. Six exercises once per week for 4 weeks: Overhead Barbell Press 4x6-8, Seated Dumbbell Overhead Press 4x8-10, Standing Dumbbell Lateral Raise 4x10-12, Barbell Upright Row 3x8-10, Bent-Over Dumbbell Rear Delt Fly 4x12-15, Dumbbell Front Raise 3x12-15. Progress every week — increase weight or reps, when you reach top of rep range on every set with solid form add ~2.5-5 lb next week; log everything. By Warren Kelly, The Program Vault.