FT Questions....

[Stewilliams]

For loading you are only going to do a compound and an isolation movement (if you are doing tier 2 and above), that's it. Your compound is going to be some sort of overhead pressing movement. It's 100% up to you as to what sort of isolation movement you want to do. Most will do side delts, but if you have really weak rear delts or front delts you could certainly place them there or anywhere else in the program if you so choose, if they need to be brought up.

Only began the programme this week so have only done this once so far. I zig zagged OH barbell press with lateral raises. Then after I did a set of landmine rear delt rows as I have weak rear delts (although they've come on tremendously since beginning this exercise). So the deltoid part of my section went OH barbell press (shy of failure) -> Lateral DB raise (Failure) -> OH barbell press (failure). Then warmed up rear delts and did one working set to failure.

Do you feel this is too much volume? My rear delts are a weakness, but also don't want to neglect lateral head of delts. Zig zagging landmine rear delt row with oh press wouldn't work so well due to 1:30 second rest times. The row requires a set for both sides as it is a unilateral exercise.

I am running tier 2 turbo version.