149K views · 8.3K reactions | 3D ShouldersSave & smash this all round size building delt workout! #bodybuilding Machine Press - 4 x 8-10 Seated DB Lat Raises - 3 x 10-12 Seated Cable Rope Face Pulls - 4 x 8-10 Smith Machine Upright Row - 3 x 10-12 Seated DB Front Raises - 3 x 10-12 Machine Shrugs - 4 x 8-10 (90sec Rest Between Sets & 2min Between Exercises, DON’T BE A B*TCH) | Ross Dickerson | Facebook

52K views · 186 reactions | Learn how to use the seated row machine! It can help you build arm and back strength—and improve your posture. #SilverSneakersEOD | SilverSneakers | Facebook