RE: delt mass building routine
I'm not sure I like this, I've seen this exercise described as the Bradford Press. Some of my favourite strength coaches use this with olympic lifters, I really dont like the behind the head part but I suppose for an Oly lifter its not as bad as those guys then to be pretty flexible. I can see the benefit of the shorter range of motion, keeping the load on the delts with less on the triceps. Attempt at your own risk, if you can do it great, if you cant, DONT!