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  1. #1
    Registered User burkapyasa's Avatar
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    Smile Can someone please critique my shoulder workout???

    hi guys!!
    I have narrow shoulders although i am aware you cannot change bone structure but you can add muscles and built your traps to make them look wider.

    1.Seated barbell shoulder press
    4 sets with (15-18) reps
    2.Seated shoulder press behind neck
    4 sets with (12-15) reps
    3.Standing straight bar military press
    4 sets with 12 -15 reps
    4. Rear delt machine flyes
    4 sets with 12 -15 reps
    5.Behind the neck barbell press
    4 sets with 12 -15 reps
    6.Upright rows
    4 sets with 12 to 15 reps..
    I want to add some width is this good?
    Or should i do some different excercises.
    Thanks a lot
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  2. #2
    Registered User burkapyasa's Avatar
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    Please help a noob
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  3. #3
    Registered User jk202's Avatar
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    Originally Posted by burkapyasa View Post
    hi guys!!
    I have narrow shoulders although i am aware you cannot change bone structure but you can add muscles and built your traps to make them look wider.

    1.Seated barbell shoulder press
    3sets with (6-10) reps

    2. https://www.instagram.com/p/BoCZol4F...d=v1cucb09p1jg
    3-4 sets 8-15

    3. Rear delt machine flyes
    3-4 sets with 12 -15 reps
    Fixed. Drop the junk volume, and do that workout well. Progress load, grow delts
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  4. #4
    Registered User burkapyasa's Avatar
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    Originally Posted by jk202 View Post
    Fixed. Drop the junk volume, and do that workout well. Progress load, grow delts
    Brah thanks a lot for replying but my gym does not have that machine which you are using.
    Also it is very crowded tbh so i choose the best excercise that i can do without wasting much time is my routine bad or will my shoulders not develop using the above menrtioned excercises
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  5. #5
    Registered User jk202's Avatar
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    Originally Posted by burkapyasa View Post
    Brah thanks a lot for replying but my gym does not have that machine which you are using.
    Also it is very crowded tbh so i choose the best excercise that i can do without wasting much time is my routine bad or will my shoulders not develop using the above menrtioned excercises
    Then do controlled dumbell laterals in place of #2.

    The workout you posted is wasted volume. You'll be lacking effort/ intensity in most of those sets and accomplishing nothing but fatigue
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  6. #6
    Registered User burkapyasa's Avatar
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    Originally Posted by jk202 View Post
    Then do controlled dumbell laterals in place of #2.

    The workout you posted is wasted volume. You'll be lacking effort/ intensity in most of those sets and accomplishing nothing but fatigue
    ok thanks for helping.
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  7. #7
    Registered User jk202's Avatar
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    Originally Posted by burkapyasa View Post
    ok thanks for helping.
    No problem man. I used to do a ton of different exercises like the workout you posted. I smartened up and cut volume wayy down, improved execution and effort, and my workouts and results have been great
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    Registered User gcoulson's Avatar
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    Originally Posted by burkapyasa View Post
    hi guys!!
    I have narrow shoulders although i am aware you cannot change bone structure but you can add muscles and built your traps to make them look wider.

    1.Seated barbell shoulder press
    4 sets with (15-18) reps
    2.Seated shoulder press behind neck
    4 sets with (12-15) reps
    3.Standing straight bar military press
    4 sets with 12 -15 reps
    4. Rear delt machine flyes
    4 sets with 12 -15 reps
    5.Behind the neck barbell press
    4 sets with 12 -15 reps
    6.Upright rows
    4 sets with 12 to 15 reps..
    I want to add some width is this good?
    Or should i do some different excercises.
    Thanks a lot
    Why do you hate your shoulders so much?

    Curious to see what your chest workout looks like..
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  9. #9
    Registered User burkapyasa's Avatar
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    Originally Posted by gcoulson View Post
    Why do you hate your shoulders so much?

    Curious to see what your chest workout looks like..
    Brah i have tiny ass shoulders lmao..
    I have a similar type.of back workout but i heard having enough volume is the key to get a somewhat wide look.
    Also i have simple chest routine nothing like just butterflies bench presses incline decline etx
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  10. #10
    Registered User burkapyasa's Avatar
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    Looking for some more advice for some other brahs
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  11. #11
    Registered User gcoulson's Avatar
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    Originally Posted by jk202 View Post
    Fixed. Drop the junk volume, and do that workout well. Progress load, grow delts
    Solid advice here. You only really need about 3 of those exercises. Throwing more volume at your shoulders isn't going to make them grow any bigger any faster. You're just going to grind them to dust.
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  12. #12
    Registered User burkapyasa's Avatar
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    Originally Posted by gcoulson View Post
    Solid advice here. You only really need about 3 of those exercises. Throwing more volume at your shoulders isn't going to make them grow any bigger any faster. You're just going to grind them to dust.
    Ok thanks a lot will four excercises with 3 to 4 sets be enough..
    Meaning can i do 3 to 4 excercises from the above and get good results
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  13. #13
    Registered User jk202's Avatar
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    Originally Posted by burkapyasa View Post
    Ok thanks a lot will four excercises with 3 to 4 sets be enough..
    Meaning can i do 3 to 4 excercises from the above and get good results
    I wouldn't steer you wrong boyo. Peep the delt improvement

    https://www.instagram.com/p/BuHBHcSl...=1prskr1xsd0kq

    I have a bunch of full delt workouts posted, most are 10ish working sets top
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    Originally Posted by jk202 View Post
    Fixed. Drop the junk volume, and do that workout well. Progress load, grow delts
    Listen to this dude. X2
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    Originally Posted by jk202 View Post
    I wouldn't steer you wrong boyo. Peep the delt improvement

    https://www.instagram.com/p/BuHBHcSl...=1prskr1xsd0kq

    I have a bunch of full delt workouts posted, most are 10ish working sets top
    Impressive pic, congratulations!
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    Originally Posted by burkapyasa View Post
    Looking for some more advice for some other brahs
    Kid, the advice you got was spot on. Quit using baby weights and put some effort under the bar.
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  17. #17
    I need about tree fiddy davisj3537's Avatar
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    When you are a noob you don't need a shoulder day. When you're advanced you don't need a shoulder day. When your favorite color is ______ you don't need a shoulder day. Most importantly, when you have to ask for advice, you don't need a shoulder day. Learn the compounds and stop wasting time with all this nonsense.
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  18. #18
    Registered User burkapyasa's Avatar
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    Originally Posted by davisj3537 View Post
    When you are a noob you don't need a shoulder day. When you're advanced you don't need a shoulder day. When your favorite color is ______ you don't need a shoulder day. Most importantly, when you have to ask for advice, you don't need a shoulder day. Learn the compounds and stop wasting time with all this nonsense.
    Can you suggest some good compound excercises?
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  19. #19
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    Originally Posted by burkapyasa View Post
    Can you suggest some good compound excercises?
    Sure. Do this 3 days a week and alternate the workouts from A to B. 10 times the workout than what you're currently doing because all that BS is just fatiguing a muscle; you're not building anything.

    Workout A
    Squat 3x5
    Bench 3x5
    Pendlay Rows 3x8
    Face Pulls 3x10
    Calf raises 2x15/Tricep pressdowns 2x10 Superset

    Workout B
    Front Squat 3x5
    Overhead Press 3x5
    Romanian Deadlift 3x8
    Lat Pulldowns 3x8 (any grip)
    Ab work 2x15/Bicep curls 2x10 Superset
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