LiftingLindsay's More Than Fitness

Let’s get into the numbers—because I know some of you love having a plan.

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If you’re training 3x per week, your weekly sets should look something like this:

Training Days | Weekly Sets | Sets Per Workout | Exercises Per Workout

3x per week | 18 sets | 6 sets | 2 exercises
3x per week | 24 sets | 8 sets | 3 exercises
2x per week | 16 sets | 8 sets | 3 exercises

💡 More isn’t always better! If you’re doing more than 8 sets per workout, chances are, your intensity is dropping, and you’re just going through the motions instead of pushing yourself to train hard.

Here’s a killer delt session for you to try:
🔥 Delt Workout Example Day -
🔹 Hand-Height Behind-the-Back Pulley Lateral Raise – 3 sets ( home alternative here)
🔹 Dumbbell Lateral Raise – 3 sets
🔹 45° Neutral Press – 3 sets or Pulley Y raise for more medial and posterior delt
🏋️‍♀️ How to get the most out of this workout:
⏳ Rest: 90-120 seconds between sets
⚡ Push close to failure – I take my last set of each exercise to failure

Creators and Guests

Host
Lindsay
Wife and mother of three. I have a deep passion for learning and teaching. I also really love lifting weights and fitness.

What is LiftingLindsay's More Than Fitness?

Dive into the joy of fitness with Lindsay and other guests exploring how it goes well and beyond the gym floor, the number on the scale, the size of your waist or the calories you're counting.