@sarah_bowmar: If you want pumpkin delts, follow this workout: 4 x 25 (drop set) rear delt cable pulls 5 x 20 (10 behind the back and 10 at the side) KB shrugs 5 x 20 (drop set) seated lateral raises 7 x 12 seated Arnold press - This formula hits all three parts of the shoulder (rear, middle, front) and the traps to give you that full pumpkin effect - My next six week challenge begins Oct 12! Link to sign up is in my bio

Sarah Bowmar, MBA, CPT

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Region: US

Thursday 01 October 2026 17:15:45 GMT