I had the pleasure of training delts with NPC Bodybuilder Sean Mickle who hails from Hillsboro, WV which is about 35 minutes from my hometown of Lewisburg. We blasted delts as he prepares for the 2012 Arnold Amateur.

Standing at 6'2" and weighing around 245 pounds, Mickle actually warms up the entire body with supersets of dips and pullups before starting on the deltoid devastation. His rep scheme may seem different also. He dows 1 set of 20 to warm up followed by 2 sets of 10 and 1 set of 15. He lightens the weight on the last set to focus more on muscle contractions than weight and to take the working muscles to total failure.

Mickle's goal is to bring a classic physique much like Arnold used to bring to the stage, which is why it is so fitting he is competing at his first pro qualifier at the Arnold Amateur show itself. Look out for this big boy as he will impact the bodybuilding and fitness workl sooner rather than later.

Sean Mickle's Deltoid Devastation Workout:

3 supersets of dips and pullups for 10 reps each. 1 minute rest.

4 sets of pulldowns for 20,10,10,15 reps. Lower weight for set of 15. 1 minute rest.

4 sets of seated smith machine presses for 20,10,10,15 reps. Lower weight for set of 15. 1 minute rest.

3 sets of seated lateral raises for 20 reps. 1 minute rest.

3 sets of rear lateral raises for 20 reps. 1 minute rest.

About the Author 

Roger "ROCK" Lockridge, CPT Writer, Bodybuilding.com & Iron Man Magazine IFA Certified Personal Trainer Support Coordinator, Child and Youth Advocacy Center

Twitter: RockLockridge