Recommend me a shoulder workout

[crash1181]

I'm fairly satisfied with my overall health/fitness, but my shoulders are dis-proportionally small. Give me some ideas for good shoulder routines.

I'm 5'10" 168 lbs and 38 years old. I do a 3-day gym split: chest/triceps on day 1, back/biceps on day 2, and shoulders on day 3. These are spread evenly throughout the week. I also do cardio at least 5 days a week. I'm a soccer player so my ultimate goal is to perform best on the field, but I wouldn't mind growing my shoulders a little.

[Cantplankwell]

What do you currently do on day 3 for your shoulders?


Just out of curiosity....no leg day? I dont play soccer...I skate..so for me it pays to work on the wheels a bit

[gym62richard]

I'm fairly satisfied with my overall health/fitness, but my shoulders are dis-proportionally small. Give me some ideas for good shoulder routines.

I'm 5'10" 168 lbs and 38 years old. I do a 3-day gym split: chest/triceps on day 1, back/biceps on day 2, and shoulders on day 3. These are spread evenly throughout the week. I also do cardio at least 5 days a week. I'm a soccer player so my ultimate goal is to perform best on the field, but I wouldn't mind growing my shoulders a little.

For me, overhead press has always been productive, barbell standing or seated dumbbell press are my favourites.

Coming from a background in Weightlifting, cleaning the bar helped to develop my traps, powercleans are a good alternative, shrugs will help isolate the traps a little more, I don't tend to do much isolation work and primarily stick with compound movements.

I agree with cantplankwell, don't ignore your legs.

[BoobPunch]

One of my fave's for shoulders for awhile has been to do 1 handed shoulder presses with a barbell, switch hands and then immediately after push out high reps two handed and repeat.

[TolerantLactose]

I'm a soccer player so my ultimate goal is to perform best on the field

No leg day to be seen.

[willybrokeback]

Ok, not saying that OP would not benefit in some way from a leg day, but I played soccer through college and the amount of sprinting soccer players end up doing develops the legs pretty well, esp the quads. I had to catch up my upper body to my legs. I can understand why he would ask about developing his shoulders-

Op- OHP, Incline bench, Flat bench (to some degree)- Compound pressing movements should be your focus.

[andy0w]

Hanging should be included on shoulder day, and rotator cuff exercises.

And when you are up to it: skin the cat.

[jstarcarr]

Trian legs, helps everything grow.

[John Prophet]

basic program

Mil press or some other OH press 2-4 worksets, 6-10 reps
cable or db side laterals 2-4 worksets 8-15 reps

on back day do some bent over cable laterals for rear delts

[smokinal]

front DB raises
front ez bar raises
side db flies
side cables
wide grip upright rows
face pulls
reverse cable flies
BB press
Bradford press

Obviously not all of these in a single delt session but pick 1 front movement, 1 side and 1 rear movement per session and do 4 sets of each with 10-14 rep sets
Delts will cap right out

[Domkratos]

Sure, these aren't 50 yo soccer players, still... just in case...
Finished with this -- how do they call it -- my previous workout (only changing 135 & 45 lb with 88 & 22 lb respectively) and managed to complete it in 10 min.
Nothing to write home about, still, hope my shoulders and my heart will at least keep their shape for a while

[weiss1967]

OP, shoulders need to be worked from diff angles for rear, middle and front. I am lately doing 60-rep supersets, 20 rep OH press (or alike)/ 20 bendover BB rows/ 20 revese grip BB press. This seem to work great and save time to allow for neck or traps work during same workout. You need to alternate exercises so that you get isolation and compound moves. Like, for rear for example, I switch to bent-over reverse fly’s, or for the front could be front DB raises, or cables. Basically you put together whatever three exercises you can from the machines available on that day, keeping in mind to load shoulders from three angles, and hit them with decent volume.

[tekw0lf]

I agree with Smokinal and the people saying do a leg day.

I lift at my home so I only have a few pieces of equipment. I do have DBs from 15-55s and use the heaviest to squat and dead lift. I dead lift with my arms down at sides so this helps the shoulders.

My shoulder routine as it stands now (I change every 3 months) is Military press with DB, Front and side raises with DB, and cable face pulls. I do this after leg day so only a slight cross over (might skip a day between for recovery).

Depending on what you are doing on your back/bicep day, you might not be giving shoulders time enough to recover. On raises, please do not go super heavy right away (mistake I see all the time), concentrate on form with the down motion taking 3 seconds. IE: power-up, slow decent.

[jdesey]

I'm fairly satisfied with my overall health/fitness, but my shoulders are dis-proportionally small. Give me some ideas for good shoulder routines.

I'm 5'10" 168 lbs and 38 years old. I do a 3-day gym split: chest/triceps on day 1, back/biceps on day 2, and shoulders on day 3. These are spread evenly throughout the week. I also do cardio at least 5 days a week. I'm a soccer player so my ultimate goal is to perform best on the field, but I wouldn't mind growing my shoulders a little.

I played soccer for seven until I was 21. Not sure why you want string shoulders for soccer unless maybe you’re a goalie. But anyway. Think about arm position in relation to your body when you’re doing shoulders. You will hit one of the three shoulder heads. This will probably be on popular with most but I still love behind the neck press. It keeps my elbow perpendicular to my shoulder and I don’t have shoulder pain from it and I compress really heavy. Good luck

[kenjoshx]

I do a 3-day gym split: chest/triceps on day 1, back/biceps on day 2, and shoulders on day 3. These are spread evenly throughout the week. I also do cardio at least 5 days a week

But who was abs and obliques?

Consider isolation to even up shoulders, plenty of good recommendations ITT. I do standing palm in db presses, front raises and laterals, seated db overhead press (seated to protect lower back and db to avoid arm load imbalance); and then cables if I got the time and energy. Again, lots of good alternative suggestions here

[JamSumo]

can't go wrong with 5 x 5 overhead presses. Also, go to youtube and enter "One Arm Shoulder Press with Barbell Lever" which is something totally different than the common exercises you see for shoulders. (I cannot post links since I am new)