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hey guys, I need an intense shoulder workout, I usually workout 1 body part a week doing about 8-9 different workouts for each body part. Right now my shoulder workout is:
Shoulder Press 3 sets
front raises 3 sets
Lateral raises 3 sets
reverse fly 3 sets
dumbell shoulder press 3 sets
and some shrugs
this workout though is less intense than my others any ideas for some additions? Thanks
Well here's what I do and it's been working great; I believe I got a lot of this stuff from bb.com articles:
Dumbbell Shoulder Press (Superset)
w/e weight you feel comfortable with: [6] reps
lighter weight [8] reps
even lighter weight [10] reps
^Do that [3] times; during a given set, keep rest to a minimum when switching b/w weights. Rest about 90 seconds after each superset.
Single Arm Dumbbell Lateral Raise (Superset)
w/e weight you feel comfortable with: [12] reps
lighter weight: [10] reps
even lighter weight [8] reps
OD light weight [6] reps
*Rest about 90 seconds and then switch arms; you are doing this all for one arm at a time, with no rest in between when going from a given weight to a lighter one
^Do that [3] times; keep in mind that you want to keep the weight light so that you can get the reps in and maintain proper form
One Arm Cable Front Raise (for Anterior Deltoid)
[3] Sets of 8-12 reps
Reverse Flyes (for Posterior Deltoid)
[3] Sets of 8-12 reps
Barbell Shrugs
[5] Sets; reps: (25, 20, 20, 15, 12)
Dumbbell Shrugs
[3] Sets; reps: (15, 12, 20)
Try this out, I personally enjoy this workout. Hope it helps! It is basically your workout, but I am hoping it'll be a little more intense.
wow, thanks a lot, I've been trying it for a while and it works Ive got some meat on them now, just one problem my shoulders are not proportionate compared to my body strength (I shoulder press just 10 lbs more than i can bicep curl) any tips on increasing my strength?
Upright Rows with a shoulder width grip are great for capping your side delts, no need to pull the bar any higher than your nipples or you only call the traps into play too much.
Here is my routine. Really kills my shoulders
Military Press 3x5 Heavy
Lateral Raises 4x8
Front Raises 4x8
Upright wide grip Rows 4x8
Shrugs 4x8-10 ( I know it's not a shoulder exercise but I work my traps with my shoulder workout instead of my back workout)
I know this doesn't seem like much, but it really kicks my a**. Intensity is the key. I also try and lift enough weight that causes me to barely be able to lift that last rep on that last set.