Shoulders

[JCole152]

Anyone wanna give me a killer shoulder workout?

[DFH1210]

alright well this is what i do and i have gotten good results
1. Seated military press
2. seated DB press
3. lateral DB raises
4. Rear delt fly (on the peck deck)
5. vertical row

Make sure you go heavy but use correct form.

[TheHunter09]

Originally Posted by JCole152

Anyone wanna give me a killer shoulder workout?

Try this one out for huge gains.

Standing Dumbbell Press - 2 sets 10-12 reps
2 sets 6-8 reps

Behind Neck Barbell Press - 4 sets 8-12 reps

Dumbbell Lateral Raises - 4 Drop sets (8-10 reps, then drop weight 3-5kg and rep out)

Bent Over Dumbbell Raises - 4 Drop sets (8-10 reps, then drop weight 3-5kg and rep out)

Incline Bench Barbell Raises - 4 sets 8-10 reps

Close Grip Upright Row - 1 Drop Set - (8-10 reps, then drop weight 3-5kg and rep out)

Wide Grip Upright Row - 1 Drop Set - (8-10 reps, then drop weight 3-5kg and rep out)

(I train my Traps on Back day doing 8-10 sets, let me know if you would like help with them too)

Bin trying this for a couple of weeks now, and am noticeing the difference between my old routine which was 16 sets, and this one wich is 22 sets, be sure to have a week rest between trying this again, if you put your heart and soul into this you will need it.

[Fifty+]

Originally Posted by TheHunter09

Try this one out for huge gains.

Standing Dumbbell Press - 2 sets 10-12 reps
2 sets 6-8 reps

Behind Neck Barbell Press - 4 sets 8-12 reps

Dumbbell Lateral Raises - 4 Drop sets (8-10 reps, then drop weight 3-5kg and rep out)

Bent Over Dumbbell Raises - 4 Drop sets (8-10 reps, then drop weight 3-5kg and rep out)

Incline Bench Barbell Raises - 4 sets 8-10 reps

Close Grip Upright Row - 1 Drop Set - (8-10 reps, then drop weight 3-5kg and rep out)

Wide Grip Upright Row - 1 Drop Set - (8-10 reps, then drop weight 3-5kg and rep out)

(I train my Traps on Back day doing 8-10 sets, let me know if you would like help with them too)

Bin trying this for a couple of weeks now, and am noticeing the difference between my old routine which was 16 sets, and this one wich is 22 sets, be sure to have a week rest between trying this again, if you put your heart and soul into this you will need it.

That's a lot of volume for 3 of the smallest muscles in the body. If you're working your upper torso with any amount of intensity you should not have to spend an hour hitting your delts. IMO, you're wasting a lot of time hammering 3 small muscles...it should not take you all day to herd cows 15 minutes...

[TheHunter09]

Originally Posted by Fifty+

That's a lot of volume for 3 of the smallest muscles in the body. If you're working your upper torso with any amount of intensity you should not have to spend an hour hitting your delts. IMO, you're wasting a lot of time hammering 3 small muscles...it should not take you all day to herd cows 15 minutes...

Its not as bad as you make it sound, 1 hour tops, abs ontop of that and im in and out the gym in 90mins.
Im really trying to add width to my delts atm so hitting them hard.
Dont knock it till youv tried it.

[Fifty+]

Originally Posted by TheHunter09

Its not as bad as you make it sound, 1 hour tops, abs ontop of that and im in and out the gym in 90mins.
Im really trying to add width to my delts atm so hitting them hard.
Dont knock it till youv tried it.

I have used volume training a few times in the last 15 years and got nowhere. Lee Priest is probably one of the most famous volume style bodybuilders around today, and he would cut the volume to your workout....

[DFH1210]

you your routine just seems like too much...i like to keep it simple and just go heavy

[TheHunter09]

Originally Posted by DFH1210

you your routine just seems like too much...i like to keep it simple and just go heavy

The way i see it is aslong as im done in an hour the more intense the better, as i said it takes 50-60mins for this routine, lift heavy and hard and then get out and have your protein shake.

[imasavage]

3x Giant set: Side lateral + front raises + DB shoulder press
3x Giant set: BB press + underhand front raises + underhand shoulder press (I use an EZ bar)
3x Cable side laterals (dropset)

[Thewhite9t]

You want my shoulder workout? Want to know how I built these canonball delts?

3sets lightweight C&P warmup
2 heavy sets C&P (around 6 reps)
1 set shoulder press to failure (around 15 reps)

[shaneee]

This is what ive been doin for about 2 months now and i like it:

3x10 military press
3x10 seated db press
3 supersets of lateral/frontal raises
3x reverse pec deck
1x upright rows to failure (mostly for a trap warmup )
3x db shrugs
3x bb shrugs

also i go to failure at least 1-2 sets each exercise
and on the shrugs i mix it up with static shrugs sometimes, etc.

[abzz]

im working them tomorrow:
db press
lateral raises
front raises
behind the neck press
arnold presses

[Thewhite9t]

Originally Posted by shaneee

This is what ive been doin for about 2 months now and i like it:

3x10 military press
3x10 seated db press
3 supersets of lateral/frontal raises
3x reverse pec deck
1x upright rows to failure (mostly for a trap warmup )
3x db shrugs
3x bb shrugs

also i go to failure at least 1-2 sets each exercise
and on the shrugs i mix it up with static shrugs sometimes, etc.

This is starting to sound really cleche around here, but you realize that's way too much volume right? Espcially when going to failure.

[Kelei]

Originally Posted by JCole152

Anyone wanna give me a killer shoulder workout?

Add 150 pounds to your bench press, start doing upright rows and focus on adding weight to the bar, do some rear delt rows with a straight bar (basically a bench press but you're pulling to your chest instead of pushing away). Get strong on these lifts and your delts will grow, no doubt about it.

[scrace]

power cleans 5x5
seated BB press 4x10
cable lateral raises 3x12
BB shurgs 4x6-10

[robert115]

my current shoulder/trao routine

seated dumbell press 3*6-10
wide grip upright row 3* 6-10
lying incline side lateral or standing side laterals 3* 6-10
reverse peck 3* 6-10

dumbell or barbell shrug alternate weekly 3*6-10

need not do many excerises for traps, they get worked hard on back day

[apacheco]

Originally Posted by Thewhite9t

You want my shoulder workout? Want to know how I built these canonball delts?

3sets lightweight C&P warmup
2 heavy sets C&P (around 6 reps)
1 set shoulder press to failure (around 15 reps)

=============

Whats this stand for C&P?

[Diablomeister]

Originally Posted by apacheco

=============

Whats this stand for C&P?

clean and press.

[USMARINE8152]

Some form of pressing movement overhead ( push press, military, db, etc..)
Side db raises and rear raises and your good. Not a whole lot needed for a muscle that is used in almost every lift.

[Thewhite9t]

Originally Posted by USMARINE8152

Some form of pressing movement overhead ( push press, military, db, etc..)
Side db raises and rear raises and your good. Not a whole lot needed for a muscle that is used in almost every lift.

I agree.

I feel that the only head that really needs to be hit with direct lifts is the lateral head. And this is accomplished by overhead pressing.

The anterior head gets tons of work with bench pressing and all those movements.

The posterior head gets tons of work from movements for the back.