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Hypertrophy   Frequency Reps Maintenance Volume Minimum Effective Volume Maximum Adaptive Volume Maximum Recoverable Volume Rear/Side Delts 3-5 8-20 0-6 6-8 16-22 26 Rear: Face Pull, Rear Lateral Raise Side: ¬†Upright Row, Dumbbell Side Lateral Raise, Thumbs Down Lateral Raise -- FBB - Front Racks Front Delt 1-2 6-10 0 0 6-8 12 Standing Barbell Shoulder Press Seated Barbell Shoulder Press Seated Dumbbell Shoulder Press High Incline...