DB Laterals: – Hold two equal weight DBs; one in each hand. We will assume these are being done standing rather than seated. Elbows should be slightly bent and the DBs should be slightly forward and slightly angled in (with internal shoulder rotation) as opposed to directly on the side

Top Set/Down Set-style training is really just a specific way to balance intensity and volume that falls under the broader category of what’s known as High-Intensity Training. The basic idea is to work up to a max-effort top set—which will be the driver of neurological and strength progression—either through load increases