Rich Gaspari's Workout Tips - Delt Exercise 1 - Dumbbell Shoulder Press: A good warm up exercise that works all three heads. If you work in a circular motion it works the front and side of your delts. Come up in a circular pattern. Warm up with 1 or 2 sets and then four sets after that. Perform anywhere between 8 and 12 reps and try to go up in weight and you can then drop the weight to do 12 reps. Rich Gaspari (Former Arnold Classic Champion & 3x Mr Olympia runner up) & Nick Jones (World Bodybuilding Champion).