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Shouder workout

HisAngriness

HisAngriness

Fancypants VIP
Mar 23, 2011
2,163
565
#2
here's what my shoulder routine looks like, and they have always been my easiest to grow:
(alternating every week)
week 1:
BARBELL SHOULDER PRESS
6 SETS OF 15,12,10,10,8,8

SIDE LATERALS
5 SETS OF 15,15,12,12,10

FACE PULLS
5 SETS OF 15,15,12,12,10

TRAPS
BARBELL SHRUG
6 SETS OF 15,12,10,8,8,6

week 2:
DUMBELL SHOULDER PRESS
5 SETS OF 12,10,10,8,8

SIDE LATERALS
5 SETS OF 15,15,12,12,10

BENT OVER LATERALS
5 SETS OF 15,15,12,12,10

TRAPS
DUMBELL SHRUG
6 SETS OF 15,12,10,8,8,6

simple as that. its a LOT of work, but its worth it
 
T

TriCity

Guest
#3
Nah that's too much.

Military press and a couple variations of laterals. Make sure you utilize all Rep ranges
 
Rein

Rein

MuscleHead
Sep 10, 2010
1,241
128
#4
I like to train the front delts after a good chest workout, traps with my back and the medial and rear head on their own day. I constantly change my routine but it usually looks like this:

Side Laterals: 4x8-12
Seated Dumbbell Presses: 4x6-12
Bent-Over-Dumbbell Extensions: 4x8-12
Seated Behind-The-Neck Barbell presses: 4x8-12

For front delts i don't do much because they get enough stimulation from my chest workouts (hence why i like to train them after chest).

My traps are huge and get a lot of indirect work during my shoulder workout so i don't do much anymore. If I do I will stick to Dumbbell shrugs and standing barbell rows.

It's my rear delts that are laggy and have to work them with at least 3 different exercises.
 
KBD

KBD

I Look Good...
Sep 13, 2010
2,312
107
#5
If you bench heavy and hit weighted pullups and rows, your shoulders will blow the hell up on their own. At least for me they did. But yes everyones diff.
 
Lizard King

Lizard King

Administrator
Staff Member
Sep 9, 2010
11,595
3,418
#6
Shoulders are usually my busiest days
Seated BB presses, usually use Smith machine (shut it!) 5 sets
Side laterls - 4 sets
Front Raises - 3 - 4 sets
Rears (either reverse on pec deck or laying forward on an incline bench) 4 sets
Shrugs - 5 sets
 
IronCore

IronCore

Bigger Than MAYO - VIP
Sep 9, 2010
4,321
1,535
#7
Lk's routine resembles mine... except I don't workout at cures so I cant use the smith machine... and I add bent over rows...

But In LK's defense... He is pressing like 315 or some crazy ass weight on that smith...

and I gotta say HisAnalness... that routine looks a bit excessive... I think your reps may be a bit too high... but If it is working for you then more power to yah...
 
Lizard King

Lizard King

Administrator
Staff Member
Sep 9, 2010
11,595
3,418
#8
Smith Machine presses I usually go 135, 185, 225, 275 and 315 (on a good day) I just like them better then most over head press benches. I prefer dumbells but my training partner doesn't so I throw them in when I can.
 
goldy

goldy

Chutzpah VIP
Jan 17, 2011
1,263
153
#9
I used arnold presses to bring up my front delts years back, they work great.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,125
622
#10
DB side lateral
2-3 sets warmup
3 sets HEAVY 8-12 reps

DB OH Press
2 sets warmup
3 sets HEAVY 4-8 reps

BB Upright row -SS- DB bent rear delt fly
3 sets 10-12 -SS- 3 sets 12-15

Side Lat light weight -----SS- Rev Pec Dec rear delt
3 x20 Pump and squeeze -SS- 2 sets HEAVY
----------------------------------- 1 x 4 stage drop set from 300lbs to 210 to 140 to 85lbs

BB Shrugs
3 sets heavy as I can go with strict form and full ROM

DONE
 
Last edited:
HisAngriness

HisAngriness

Fancypants VIP
Mar 23, 2011
2,163
565
#11
Lk's routine resembles mine... except I don't workout at cures so I cant use the smith machine... and I add bent over rows...

But In LK's defense... He is pressing like 315 or some crazy ass weight on that smith...

and I gotta say HisAnalness... that routine looks a bit excessive... I think your reps may be a bit too high... but If it is working for you then more power to yah...
yea, i get that a lot. i lower the reps and only do like 4 sets each when i'm off cycle but when i'm on i intentionally TRY to overtrain since it seems virtually impossible...
you don't work out at Curves? must be a Planet Fatness guy huh? i hear they have free pizza and soda on mondays...
and wednsdays...
and fridays...
and every other tuesday and thursday...
and a vending machine next to every elliptical...
 
Last edited:
W

Wolf

MuscleHead
Dec 25, 2010
274
45
#12
Personally I would avoid all behind the neck work, it puts the shoulders in a vulnerable position.
 
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