Reply
Results 1 to 16 of 16
  1. #1
    Registered User crash1181's Avatar
    Join Date: Feb 2019
    Age: 50
    Posts: 114
    Rep Power: 178
    crash1181 will become famous soon enough. (+50) crash1181 will become famous soon enough. (+50) crash1181 will become famous soon enough. (+50) crash1181 will become famous soon enough. (+50) crash1181 will become famous soon enough. (+50) crash1181 will become famous soon enough. (+50) crash1181 will become famous soon enough. (+50) crash1181 will become famous soon enough. (+50) crash1181 will become famous soon enough. (+50) crash1181 will become famous soon enough. (+50) crash1181 will become famous soon enough. (+50)
    crash1181 is offline

    Recommend me a shoulder workout

    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.
    Reply With Quote

  2. #2
    Registered User Cantplankwell's Avatar
    Join Date: Nov 2016
    Location: Ontario, Canada
    Age: 54
    Posts: 2,521
    Rep Power: 18173
    Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000)
    Cantplankwell is offline
    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
    Strength + Cardio + Proprioception = dominance
    Reply With Quote

  3. #3
    Registered User gym62richard's Avatar
    Join Date: Oct 2011
    Age: 58
    Posts: 2,609
    Rep Power: 16111
    gym62richard is a splendid one to behold. (+10000) gym62richard is a splendid one to behold. (+10000) gym62richard is a splendid one to behold. (+10000) gym62richard is a splendid one to behold. (+10000) gym62richard is a splendid one to behold. (+10000) gym62richard is a splendid one to behold. (+10000) gym62richard is a splendid one to behold. (+10000) gym62richard is a splendid one to behold. (+10000) gym62richard is a splendid one to behold. (+10000) gym62richard is a splendid one to behold. (+10000) gym62richard is a splendid one to behold. (+10000)
    gym62richard is offline
    Originally Posted by crash1181 View Post
    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.
    Reply With Quote

  4. #4
    Registered User BoobPunch's Avatar
    Join Date: May 2019
    Age: 50
    Posts: 473
    Rep Power: 8254
    BoobPunch is a name known to all. (+5000) BoobPunch is a name known to all. (+5000) BoobPunch is a name known to all. (+5000) BoobPunch is a name known to all. (+5000) BoobPunch is a name known to all. (+5000) BoobPunch is a name known to all. (+5000) BoobPunch is a name known to all. (+5000) BoobPunch is a name known to all. (+5000) BoobPunch is a name known to all. (+5000) BoobPunch is a name known to all. (+5000) BoobPunch is a name known to all. (+5000)
    BoobPunch is offline
    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.
    Reply With Quote

  5. #5
    Han shot first! TolerantLactose's Avatar
    Join Date: Aug 2019
    Posts: 1,322
    Rep Power: 4371
    TolerantLactose is a glorious beacon of knowledge. (+2500) TolerantLactose is a glorious beacon of knowledge. (+2500) TolerantLactose is a glorious beacon of knowledge. (+2500) TolerantLactose is a glorious beacon of knowledge. (+2500) TolerantLactose is a glorious beacon of knowledge. (+2500) TolerantLactose is a glorious beacon of knowledge. (+2500) TolerantLactose is a glorious beacon of knowledge. (+2500) TolerantLactose is a glorious beacon of knowledge. (+2500) TolerantLactose is a glorious beacon of knowledge. (+2500) TolerantLactose is a glorious beacon of knowledge. (+2500) TolerantLactose is a glorious beacon of knowledge. (+2500)
    TolerantLactose is offline
    Originally Posted by crash1181 View Post
    I'm a soccer player so my ultimate goal is to perform best on the field
    No leg day to be seen.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
    Reply With Quote

  6. #6
    PermaBulker willybrokeback's Avatar
    Join Date: May 2013
    Posts: 432
    Rep Power: 950
    willybrokeback is a jewel in the rough. (+500) willybrokeback is a jewel in the rough. (+500) willybrokeback is a jewel in the rough. (+500) willybrokeback is a jewel in the rough. (+500) willybrokeback is a jewel in the rough. (+500) willybrokeback is a jewel in the rough. (+500) willybrokeback is a jewel in the rough. (+500) willybrokeback is a jewel in the rough. (+500) willybrokeback is a jewel in the rough. (+500) willybrokeback is a jewel in the rough. (+500) willybrokeback is a jewel in the rough. (+500)
    willybrokeback is offline
    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.
    ".......have you paid your dues Jack?"
    "Yes Sir, the check is in the mail."
    Reply With Quote

  7. #7
    Registered User andy0w's Avatar
    Join Date: Feb 2019
    Age: 50
    Posts: 1,971
    Rep Power: 0
    andy0w is not very well liked. (-100) andy0w is not very well liked. (-100) andy0w is not very well liked. (-100) andy0w is not very well liked. (-100) andy0w is not very well liked. (-100) andy0w is not very well liked. (-100) andy0w is not very well liked. (-100) andy0w is not very well liked. (-100) andy0w is not very well liked. (-100) andy0w is not very well liked. (-100) andy0w is not very well liked. (-100)
    andy0w is offline
    Hanging should be included on shoulder day, and rotator cuff exercises.

    And when you are up to it: skin the cat.
    Cycling, walking, swimming.
    No car.
    Reply With Quote

  8. #8
    Registered User jstarcarr's Avatar
    Join Date: Dec 2010
    Age: 37
    Posts: 192
    Rep Power: 6770
    jstarcarr is a name known to all. (+5000) jstarcarr is a name known to all. (+5000) jstarcarr is a name known to all. (+5000) jstarcarr is a name known to all. (+5000) jstarcarr is a name known to all. (+5000) jstarcarr is a name known to all. (+5000) jstarcarr is a name known to all. (+5000) jstarcarr is a name known to all. (+5000) jstarcarr is a name known to all. (+5000) jstarcarr is a name known to all. (+5000) jstarcarr is a name known to all. (+5000)
    jstarcarr is offline
    Trian legs, helps everything grow.
    Reply With Quote

  9. #9
    Registered User John Prophet's Avatar
    Join Date: Oct 2005
    Age: 52
    Posts: 15,973
    Rep Power: 10299
    John Prophet is a splendid one to behold. (+10000) John Prophet is a splendid one to behold. (+10000) John Prophet is a splendid one to behold. (+10000) John Prophet is a splendid one to behold. (+10000) John Prophet is a splendid one to behold. (+10000) John Prophet is a splendid one to behold. (+10000) John Prophet is a splendid one to behold. (+10000) John Prophet is a splendid one to behold. (+10000) John Prophet is a splendid one to behold. (+10000) John Prophet is a splendid one to behold. (+10000) John Prophet is a splendid one to behold. (+10000)
    John Prophet is offline
    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
    "Humility comes before honor"
    Reply With Quote

  10. #10
    OCB Pro smokinal's Avatar
    Join Date: Dec 2008
    Posts: 5,568
    Rep Power: 82905
    smokinal has a brilliant future. Third best rank! (+40000) smokinal has a brilliant future. Third best rank! (+40000) smokinal has a brilliant future. Third best rank! (+40000) smokinal has a brilliant future. Third best rank! (+40000) smokinal has a brilliant future. Third best rank! (+40000) smokinal has a brilliant future. Third best rank! (+40000) smokinal has a brilliant future. Third best rank! (+40000) smokinal has a brilliant future. Third best rank! (+40000) smokinal has a brilliant future. Third best rank! (+40000) smokinal has a brilliant future. Third best rank! (+40000) smokinal has a brilliant future. Third best rank! (+40000)
    smokinal is offline
    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
    2017 OCB Men's Physique Open 4th place
    17 MP Novice 4th
    18 MP Novice 5th
    18 MP 40+ 3rd
    18 MP Open 5'10" & under 1st
    18 MP 40+ 1st & Overall..Pro Card Won
    19 Classic Phys Open 3rd
    19 CP 40+ 3rd
    19 BB open 3rd
    19 BB 40+ 1st..2nd Pro Card
    19 BB 40+1st..50+1st...3rd Pro Card
    Reply With Quote

  11. #11
    xeHde xox Domkratos's Avatar
    Join Date: Apr 2007
    Location: USSR, Christmas Island
    Age: 48
    Posts: 615
    Rep Power: 511
    Domkratos has a spectacular aura about. (+250) Domkratos has a spectacular aura about. (+250) Domkratos has a spectacular aura about. (+250) Domkratos has a spectacular aura about. (+250) Domkratos has a spectacular aura about. (+250) Domkratos has a spectacular aura about. (+250) Domkratos has a spectacular aura about. (+250) Domkratos has a spectacular aura about. (+250) Domkratos has a spectacular aura about. (+250) Domkratos has a spectacular aura about. (+250) Domkratos has a spectacular aura about. (+250)
    Domkratos is offline

    Thumbs up



    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
    Last edited by Domkratos; 02-04-2020 at 01:39 AM.
    Reply With Quote

  12. #12
    on probation weiss1967's Avatar
    Join Date: Jun 2007
    Location: New Westminster, BC, Canada
    Posts: 1,904
    Rep Power: 8052
    weiss1967 is a name known to all. (+5000) weiss1967 is a name known to all. (+5000) weiss1967 is a name known to all. (+5000) weiss1967 is a name known to all. (+5000) weiss1967 is a name known to all. (+5000) weiss1967 is a name known to all. (+5000) weiss1967 is a name known to all. (+5000) weiss1967 is a name known to all. (+5000) weiss1967 is a name known to all. (+5000) weiss1967 is a name known to all. (+5000) weiss1967 is a name known to all. (+5000)
    weiss1967 is offline
    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.
    Reply With Quote

  13. #13
    Registered User tekw0lf's Avatar
    Join Date: Jan 2011
    Location: Richmond, Texas, United States
    Posts: 5
    Rep Power: 0
    tekw0lf has no reputation, good or bad yet. (0)
    tekw0lf is offline
    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.
    Reply With Quote

  14. #14
    Registered User jdesey's Avatar
    Join Date: Sep 2013
    Age: 53
    Posts: 156
    Rep Power: 285
    jdesey will become famous soon enough. (+50) jdesey will become famous soon enough. (+50) jdesey will become famous soon enough. (+50) jdesey will become famous soon enough. (+50) jdesey will become famous soon enough. (+50) jdesey will become famous soon enough. (+50) jdesey will become famous soon enough. (+50) jdesey will become famous soon enough. (+50) jdesey will become famous soon enough. (+50) jdesey will become famous soon enough. (+50) jdesey will become famous soon enough. (+50)
    jdesey is offline
    Originally Posted by crash1181 View Post
    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
    Reply With Quote

  15. #15
    Last edited by kenjoshx's Avatar
    Join Date: Dec 2012
    Posts: 1,071
    Rep Power: 2513
    kenjoshx is just really nice. (+1000) kenjoshx is just really nice. (+1000) kenjoshx is just really nice. (+1000) kenjoshx is just really nice. (+1000) kenjoshx is just really nice. (+1000) kenjoshx is just really nice. (+1000) kenjoshx is just really nice. (+1000) kenjoshx is just really nice. (+1000) kenjoshx is just really nice. (+1000) kenjoshx is just really nice. (+1000) kenjoshx is just really nice. (+1000)
    kenjoshx is offline
    Originally Posted by crash1181 View Post
    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
    Reply With Quote

  16. #16
    Registered User JamSumo's Avatar
    Join Date: Feb 2020
    Posts: 58
    Rep Power: 263
    JamSumo has a spectacular aura about. (+250) JamSumo has a spectacular aura about. (+250) JamSumo has a spectacular aura about. (+250) JamSumo has a spectacular aura about. (+250) JamSumo has a spectacular aura about. (+250) JamSumo has a spectacular aura about. (+250) JamSumo has a spectacular aura about. (+250) JamSumo has a spectacular aura about. (+250) JamSumo has a spectacular aura about. (+250) JamSumo has a spectacular aura about. (+250) JamSumo has a spectacular aura about. (+250)
    JamSumo is offline
    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)
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts