Need help with SHOULDER exercises for a new routine, Will Rep Experienced advice

[SerusMournstar]

Hello, I am going to try to put on about 10 lbs in months and am starting a new split. I have had the most success with compound exercises and am going to stick to this for the most part. I have never done a 4 day split and am looking for more exercises for shoulder day. I need two more shoulder exercises that either focus on both delts and triceps or 1 for each. I would also like recommendations on whether to do dumbbell or barbell shrugs. Any other comments on my split are welcome. Thanks!

Moday (Back)
Deadlift 3x8
Good Mornings 3x8
Bent Over Row 3x8
Weighted Wide Grip Chins 3x8

Tuesday (Shoulders)
Standing Overhead Press 3x8
Shrugs (barbell or dumbbell???)
(2 more shoulder exercises)

Wednesday
1 hour of cardio

Thursday (Chest)
Bench Press 3x8
Weighted Dips 3x8
Incline Press 3x8
Triceps Pull Downs 3x8

Friday (Legs/Arms)
Squat 5x5
Calf Raises 3x20
Preacher Curl 3x8
Abs

Saturday
Rest

Sunday
1 Hour cardio

[User4543432]

Save your reps man, I'm just here to throw out some shoulder advice.

Ok, I have had 2 surgeries on my right shoulder from an injury sustained early in training, have rehabbed it back to perfect working condition (the surgeries were over 5 years ago), and have found ways to safely destroy the muscles and build up some delts.

Behind the Neck Press: don't fear it, it is not the enemy! Do it correctly! Slowly, not too heavy, reps ranging 8-12, not 5 heavy reps or 15 burnout reps, 8-12. Perfect form!

Steering Wheels: my own creation of sorts. Hold a 25lb-45lb plate arms length in front of you, shoulder height. Turn it clock wise, then stop, rotate counter clockwise, back and forth. 20 reps to the left, 20 to the right, back and forth. Controlled, and use the shoulders man, over exaggerate the movement!

Heavy Front Dumbbell Raises: they work! 8 reps for me is 65lb-75lb dumbbells depending on when I do them in the workout. Heavier reps have packed great mass on, as well as seperated the pec/front delt region.

Behind the Back Dumbbell Raises: one arm at a time (aka unilaterally) raise a side lateral raise with a lighter dumbbell while leaning against a wall, hips and feet 2' away from the wall, so the dumbbell can hang behind you between each rep. Slow and controlled, explosive about 1/3 the way up to about 1/3 the way from the bottom of each movement.

these are some exercises that have helped me man, good luck! Be sure to stretch and work the rotator as well!!!

Enjoy!

[SerusMournstar]

Save your reps man, I'm just here to throw out some shoulder advice.

Ok, I have had 2 surgeries on my right shoulder from an injury sustained early in training, have rehabbed it back to perfect working condition (the surgeries were over 5 years ago), and have found ways to safely destroy the muscles and build up some delts.

Behind the Neck Press: don't fear it, it is not the enemy! Do it correctly! Slowly, not too heavy, reps ranging 8-12, not 5 heavy reps or 15 burnout reps, 8-12. Perfect form!

Steering Wheels: my own creation of sorts. Hold a 25lb-45lb plate arms length in front of you, shoulder height. Turn it clock wise, then stop, rotate counter clockwise, back and forth. 20 reps to the left, 20 to the right, back and forth. Controlled, and use the shoulders man, over exaggerate the movement!

Heavy Front Dumbbell Raises: they work! 8 reps for me is 65lb-75lb dumbbells depending on when I do them in the workout. Heavier reps have packed great mass on, as well as seperated the pec/front delt region.

Behind the Back Dumbbell Raises: one arm at a time (aka unilaterally) raise a side lateral raise with a lighter dumbbell while leaning against a wall, hips and feet 2' away from the wall, so the dumbbell can hang behind you between each rep. Slow and controlled, explosive about 1/3 the way up to about 1/3 the way from the bottom of each movement.

these are some exercises that have helped me man, good luck! Be sure to stretch and work the rotator as well!!!

Enjoy!

Wow, great advice man! I really appreciate it!

[seanybabe1986]

Seated dumbell shoulder press, barbell shrugs one week dumbells the next, front felt raises, lateral raises and upright row, this is my shoulder day, bust in some skull crushers on that day to bro

[SerusMournstar]

Seated dumbell shoulder press, barbell shrugs one week dumbells the next, front felt raises, lateral raises and upright row, this is my shoulder day, bust in some skull crushers on that day to bro

Thanks!

[grim83]

i wouldnt recommend hitting triceps on tuesday and thursday. also listen to justin, he knows man, also lateral raises or upright rows did well for me

[SerusMournstar]

i wouldnt recommend hitting triceps on tuesday and thursday. also listen to justin, he knows man, also lateral raises or upright rows did well for me

Andy advice for how to avoid working triceps on Tuesday while still having a dedicated chest and tri day on Thursday?\?

[grim83]

Andy advice for how to avoid working triceps on Tuesday while still having a dedicated chest and tri day on Thursday?\?

you'll still be using triceps on shoulders day, unless you drop presses, which isnt smart, maybe you could move shoulders to monday. also dont do any triceps exercises on shoulder day

[karma_jesus45]

Rear delt row, dumbell Arnold press, upright row.
Many more. Have you seen this link. Its a directory of muscles and exercises that hit those muscles specifically.
http://www.exrx.net/Lists/ExList/ShouldWt.html