I have been concentrating on my shoulders for about 12 weeks now. They continue to lag and I'm not sure why. I start my shoulders fresh in the week. I also try to work my upper back in there too. My current routine is below:
seated shoulder press 10 x 30 4 sets
rear lat raises 10 x 20 4 sets
bent over rows (90 degrees) wide grip 8 x 50 2 or 3 sets depending on where I start them in my routine. I drop back to 10 x 40 if I'm tired.
bent over rows (45 degrees) close grip- I superset with the 90 degree rows so the weight and sets are the same.
upright row 8 or 10 x 40 4 sets
side lat raises 10 x 15 4 sets
bent over rows 12 x 35 4 sets
Wide grip pull downs 65, 70, 75, 75
assisted pull ups- weight set on 10 3 sets 10-12 reps
Shrugs 45, 55, 65, 65
I am working the front shoulders with my bench presses and they actually look pretty good. Lat, and post delts are lagging. I am 5' 3" 120 lbs bf approx 15% and am currently working on a slow bulk. Diet is good. Gains are coming elsewhere just not in the shoulders.
If anyone has any ideas I could use them.