Need a Great Side Delt workout

[dc01]

have spent alot of time doing extremely heavy shrugs for traps, now i have the narrow shoulder look, and the traps dominate my shoulders, want to POP out my side delts, need that round coconut Delt look, Any Advice?...rep range, amount of sets, rest time, how many times a week (also want Detail in My delts)!!!!!!!

[GuyJin]

Try this for starters:

Militaries or d'bell presses--3 sets of 6-8.
Side laterals--3 sets of 10-12.
Upright d'bell rows (if your rotators don't complain)--two sets of 8-10
Rear delt raises (either bentover or on an incline bench) two sets of 8-10.

Every third workout, try supersetting the side laterals with the militaries for three sets of whatever you can do in the 8-10 rep range and supersetting the upright rows with the rear delt work for two S/S of 8-10 reps.

You could try doing this routine once every five days or so, depending on how well you recover. After six weeks, drop the uprights and rear work for a deload of a week, then start it up again.

You also might want to cut back on the shrugs a bit, or switch them back day.