What's your favorite shoulder routine?

[rhino1964]

Looking to work shoulders tomorrow, would like some ideas. Thanks!

[shotgunshorty28]

try some shrugs either with dumbbells or machine assisted.

[subpolarbear]

My favorite is
side lateral raises on incline bench 4 sets fast up slow down 8-10 reps.
upright rows 3 sets weight goes up and reps go down on each set. 10 reps down to 6
arnold presses same as above
front lateral raises 2 sets 6 reps
rear delt cable pulls 3 sets 12 reps each.

[jaries12]

Looking to work shoulders tomorrow, would like some ideas. Thanks!

My current shoulder routine is:

warm up - 2 x 10 standing db. press/super set w/db upright rows

pre fatigue - 3 x 10 seated side raises

military press - 3 x 8
front raises - 3 x 10 (with a plate)
upright row - 3 x 8
reverse fly - 3 x 10 (cable or db)
Arnold press - 3 x 10

I like it and have seen some gains in the last few weeks.

[Tomohawk92]

warm up: 150-lb DB front raise 1x7
working: 10 push-ups

or you could do the stuff jaries12 says, i have nothing to add to that routine

[MrLJizzle]

warm up: 150-lb DB front raise 1x7
working: 10 push-ups

or you could do the stuff jaries12 says, i have nothing to add to that routine

what the ****?

150 lb dumbbell warmup?

lol 15 you mean?

[Juggernaut33]

My typical delt day consists of: an OH press, laterals, and bent laterals.

[aCb123]

definnatly a good 5x5 of military or push press.

[Folkmetalhead]

Military press - 2 x 10 / Upright row - 2 x 15
Lateral raise - 3 x 15

I do this three times a week and have worked nicely for me. Military press twice on week one and Upright row twice on week two, rinse and repeat.

[PR_Guy]

Simple

Front and Lateral Raises
Seated Rear Raises
DB Shoulder Press
DB Shrugs

[tha_deuce]

try to incorporate strict overhead press. ive been doing these for awhile and have noticed significant delt size increase. also with upright rows. those two will pack on the muscle!

[CoCkDiEZeL]

Seated DB Presses 4x10,10,8
Seated Military Presses 4x10,10,8
Seated Lateral Raises 4x12
Rear Delt Flyes 7x7 (FST-7)

[obesebeast]

I like to train more like a powerlifter than a bodybuilder but for shoulders I stole most of my routine from Kai Greene's youtube videos



I do 2 rest pause and 1 sarcoplasmic hypertrophy set on a "shoulders" day...I consider my cleans/snatches more of a legs/traps workout, although they do hit shoulders quite hard

Kai's supine front raises are an absolute killer....also try some supine lateral raises on a bosu...got the idea from here...supposed to help isolate the delts from the traps...provides me with a great burn and a bunch of gawkers at the gym...then again, they gawk at me doing powerlifts as well

[bullybreed]

DB Shoulder Press 2 Sets (basically a warm-up)
seated behind the neck press BB 4 sets
Side Lateral Raises 3 sets (bent over or laying on and incline)
Front Lateral Raises 3 sets
DB Shrugs 4sets

[cross-trainer]

Looking to work shoulders tomorrow, would like some ideas. Thanks!

i like to keep it simple;
some kind of presses, warming up with a set of 20, and adding weight for sets of 15, 12, 10,8,5.

i prefer strict military press, but dumbells are good too.


follow that with 4x10 sets of laterals.

[lamagic]

Here is my shoulder routine:

Standing Military Press 15 (WU), 12, 10, 10, 8
Side Lateral Raises 12, 10, 8
Front DB Raises 12, 10, 8
Bent-Over Lateral Raises or Reverse Flyes 12, 10, 10, 8 (light)
Rear Cable Lateral Raises or Delt Machine 12, 10, 10, 8 (light)

[JBrook]

Seated behind-head press 4 x 8-10
Laterals 3 x 10
Rev pec-dec 3 x 10
Rear delt row 3 x 10
DB press 2 or 3 x 6-8

[SLU12]

Here's mine, been working well for me.

3 * 6-8 Military Press
3 * 8-10 DB Press
3 * 10 Lateral Raises
3 * 10 Front Raises
3 * 10 Reverse Cable flyes/reverse pec deck

I do all my presses and raises seated.

[dcflex]

Think about Sumo Deadlift High Pulls.

http://www.youtube.com/watch?v=q6UujQTJ09w

I find they really hit my traps better than shrugs.

[Tyrbolift]

Looking to work shoulders tomorrow, would like some ideas. Thanks!

As most have illustrated here, the key is to do at least one exercise to hit the front, side, and rear aspect of the delts. Add another to emphacize a weak point.

+ traps

If you like volume and can handle it, 2 exercises each head.

You really should do a rc exercise too.

You can work out some giant sets towards the end to finish it off.

[rodgovin]

Once in a while take a week off and do some push ups. They are great for the rear delts and will make the definitions in your shoulders much sharper

[NicktheStick]

I tried this Monday, really hit my shoulders hard.

Seated Military Press on the smith 3 sets as a warm up. Then the 4th I loaded the bar with a 45lb plate, 25lb plate and 3 10lb plates on each side (Est. about 85% my 1 rep max) went to failure, then had my parter strip a 10 off each side and repeated. I did this until I was only using a 45lb plate on each side resting only long enough between each set for my training partner to strip the weight.

Followed that up with
4 sets of bent over lateral raises
4 sets of standing lateral cable raises
3 sets of wide grip upright rows
3 sets barbell front raises

[1holegrouper]

Heavy military press to me is the king for shoulders. All other's I think of as supplimentary/optional. Deadlifts and rows eliminate the need for me to do shrugs or rear delt work.

[rmack27]

4 x DB Press
3 x Side Laterals
3 x Front Plate Raise
3 x Bent Over Laterals
4 x Shrugs

[Sharkskin]

I think arm circles with dumbbells are quite lovely to start of your shoulder workout because it targets them well. I also like doing barbell press behind my head, lateral raises sometimes, vertical push ups.

[Mike7120]

As most have illustrated here, the key is to do at least one exercise to hit the front, side, and rear aspect of the delts. Add another to emphacize a weak point.

+ traps

If you like volume and can handle it, 2 exercises each head.

You really should do a rc exercise too.

You can work out some giant sets towards the end to finish it off.

I do traps on back day not shoulder day, is this not recommended and why? Or does it even matter much? Thanks.

[THE_TRUTH86]

Lat Raises 4 sets 12
Military press 5 sets 12/10/8/6/8
incline Side Lat Raises 3 sets 12
Upright Rows 3 sets 10/8/8
Incline Front Raises 3 sets 8
Reverse Fly 3 sets 12
BB shrugs 4 sets 15/12/10/10
incline db shrugs 3 sets 12/10/8
Smith behind shrugs 3 sets 12/10/8

[Spid3rMan]

I do traps on back day not shoulder day, is this not recommended and why? Or does it even matter much? Thanks.

I think it's whatever you like. I hit traps during both workouts alternatively. One Week I get them w/ DL or powercleans/hangcleans or another its in w/ my delt routine (usually at the end with shrugs and upright rows). As long as theyre not getting trained in workouts back to back (close together) I'm good.

Lately I've been reducing my volume on front delts or hitting rear and medial even more to try and bring the back of my shoulder up w/ the front.

[Tyrbolift]

I do traps on back day not shoulder day, is this not recommended and why? Or does it even matter much? Thanks.

I think traps interfere with either one. That's why I just do a back/shoulder day. It's pretty long, 75-90 minutes, but it opens up a lot of space in my split to do everything else within a 5-6 day period and then begin the cycle again.