my shoulder routine

Bokito · 05-17-2009, 10:25 AM

seated military press 5 sets
dumbel front raises 5 sets
dumbel side raises 5 sets
machine side raises 5 sets
reverse peck deck 5 sets
dumbel reverse flys

shrugs 5 sets

what u guys think is this a good workout for delts?

est1986 · 05-17-2009, 10:47 AM

Looks good man, but how many reps are you hitting per set? The reverse peck deck and the reverse flies are mostly working your back though. (I believe) You should try some military press/dumbbell press, or up right rows for shoulders. You can also some lateral raises

Quote:

Originally Posted by Bokito

seated military press 5 sets
dumbel front raises 5 sets
dumbel side raises 5 sets
machine side raises 5 sets
reverse peck deck 5 sets
dumbel reverse flys

shrugs 5 sets

what u guys think is this a good workout for delts?

Bokito · 05-17-2009, 11:51 AM

i do reps between 6 to 10
i have a mp press in my routine

dopamine72 · 05-17-2009, 12:37 PM

Too much for me, is this really working for you? your doing like 30 sets for shoulders, which is too much for most people.

PushIt2287 · 05-17-2009, 12:37 PM

Quote:

Originally Posted by Bokito

seated military press 5 sets
dumbel front raises 5 sets
dumbel side raises 5 sets
machine side raises 5 sets
reverse peck deck 5 sets
dumbel reverse flys

shrugs 5 sets

what u guys think is this a good workout for delts?

holy sets batman!

I've had great results on my shoulders delts and traps with this routine.
2x10-12 Clean and Press @ 135
3x10-12 DB Front Lat Raises @30's (Both arms at same time, slight bend at elbows, no momentum)
3x10-12 DB Side Lat Raises @30's (I do these beginning with left arm, holding on to upright bench with right arm for stability, then switch sides)
3x10-12 DB Side Delt Raises @30's (I do these hunched over)
3x10-12 Standing DB Shoulder Press @50's (Palms facing inward, don't lock arms out at top)
2x30/30/30 DB Shrugs 75/70/65 (DB's only go to 75 at my gym =*( would go higher)

Bokito · 05-17-2009, 01:31 PM

Quote:

Originally Posted by dopamine72

Too much for me, is this really working for you? your doing like 30 sets for shoulders, which is too much for most people.

i do this like for 5 years now, sometimes i change the mp press with dumbel press and my delts growing like weed

dopamine72 · 05-17-2009, 01:49 PM

Quote:

Originally Posted by Bokito

i do this like for 5 years now, sometimes i change the mp press with dumbel press and my delts growing like weed

whatever works for you

diller · 05-17-2009, 01:50 PM

it seems like a lot but if it's working for you then stick with it.

throw in some arnold presses in place of something else every now and then. that is a great exercise.

dopamine72 · 05-17-2009, 01:52 PM

Quote:

Originally Posted by Pu****2287

holy sets batman!

I've had great results on my shoulders delts and traps with this routine.
2x10-12 Clean and Press @ 135
3x10-12 DB Front Lat Raises @30's (Both arms at same time, slight bend at elbows, no momentum)
3x10-12 DB Side Lat Raises @30's (I do these beginning with left arm, holding on to upright bench with right arm for stability, then switch sides)
3x10-12 DB Side Delt Raises @30's (I do these hunched over)
3x10-12 Standing DB Shoulder Press @50's (Palms facing inward, don't lock arms out at top)
2x30/30/30 DB Shrugs 75/70/65 (DB's only go to 75 at my gym =*( would go higher)

damn your using a good amount of volume also and your shoulders look pretty good, I might try adding some more volume now sh*t

PushIt2287 · 05-17-2009, 02:12 PM

Quote:

Originally Posted by dopamine72

damn your using a good amount of volume also and your shoulders look pretty good, I might try adding some more volume now sh*t

yea I love shoulders, for some reason I feel like I can just keep pummeling them so I use a decent amount of volume, 30-45 second rest between sets, 2-3 min between exercise. But I recommended to STRETCH after each set.