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  1. #1
    Registered User BadGaskets350's Avatar
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    Is this program sufficient for a full shoulder plan?

    Asking if you more experienced lifters consider this routine to be sufficient for a balanced approach to hitting all three heads of the shoulders.

    Assume the rest of the workouts will have similar volume of things like bench press and deadlifts, which "work" the shoulders but indirectly.

    In a 2 week span the shoulders are targeted 4 days (1-3 rest days in between these workouts)

    Assume all sets are 6-12 reps to failure or nearly so.

    Workout 1: Barbell overhead press, 4 sets.
    Reverse Fly on cable (4 sets high Y, 4 sets low Y, 4 sets middle)

    Workout 2: Arnold press, dumbell, 4 sets.
    Barbell overhead press, 4 sets.
    Upright Rows on cables(done carefully) 4 sets.

    Workout 3: Arnold Press, dumbell 4 sets
    Reverse fly on cable (high, low, middle, 4 sets each)
    Machine Overhead Press, 4 sets.

    Workout 4: Arnold press, dumbell, 4 sets.
    Barbell overhead press, 4 sets.
    Upright Rows on cables(done carefully) 4 sets


    I ask this because I think my front delts get plenty of action but have a hard time feeling the effects on my middle and rear delts, and I'm not sure if that means I'm not hitting them well, or because they don't feel the same sort of fatigue because they are smaller.
    Last edited by BadGaskets350; 10-27-2021 at 06:40 AM. Reason: Corrected bad wording that made it sound like I did all these sets in 4 consecutive days
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  2. #2
    Registered User jaxqen's Avatar
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    60 sets in 4 consecutive days for shoulders? Wow!

    Your front delts are OK but you are doing many sets for presses. (inb4 "but but but overhead press works your middle delt too")
    And no lateral raise... sure, if you feel your middle delts better with upright rows better, go for it!
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    Registered User BadGaskets350's Avatar
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    Originally Posted by jaxqen View Post
    60 sets in 4 consecutive days for shoulders? Wow!

    Your front delts are OK but you are doing many sets for presses. (inb4 "but but but overhead press works your middle delt too")
    And no lateral raise... sure, if you feel your middle delts better with upright rows better, go for it!
    No, not consecutive days, that's 2 weeks worth of sets. These are the shoulder workouts I do on my upper body days, over a 2 week span. I'll edit my post to correct the way it was worded.


    Perhaps I should replace some of the overhead style presses with lateral raises. I appreciate the suggestion.
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    Registered User coachcalande's Avatar
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    Originally Posted by BadGaskets350 View Post
    No, not consecutive days, that's 2 weeks worth of sets. These are the shoulder workouts I do on my upper body days, over a 2 week span.

    Perhaps I should some of the overhead style presses with lateral raises. I appreciate the suggestion.

    Id think one pressing movement each time is plenty, keep upright rows and focus on cable side laterals and db lateral raises for side delts.
    Last edited by coachcalande; 10-27-2021 at 07:08 AM.
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    Originally Posted by BadGaskets350 View Post
    No, not consecutive days, that's 2 weeks worth of sets..
    I do 8 sets per week for shoulders. That's 1/4 your volume of 30. But do whatever works for you.
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    Registered User air2fakie's Avatar
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    Your "full" shoulder plan involves a lot of the rest of your program too, not just the exercises specifically for shoulders.
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    Registered User BadGaskets350's Avatar
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    Originally Posted by air2fakie View Post
    Your "full" shoulder plan involves a lot of the rest of your program too, not just the exercises specifically for shoulders.
    It's a valid point, my 2-week cycle (8 total workout days) include the usual bench press variations, bent over rows, seated rows, lat pulls, a few deadlift variations.
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    Registered User EliKoehn's Avatar
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    Originally Posted by air2fakie View Post
    Your "full" shoulder plan involves a lot of the rest of your program too, not just the exercises specifically for shoulders.
    This really is an important point, IME.

    Virtually every compound upper body lift (and even many isolations not specifically focusing on the shoulders) integrally and heavily involves one of the deltoid heads. Shoulder specific work is important too, but if you're rowing, benching, pulling up, dipping etc., with regularity and intensity, your shoulders are getting hammered.

    EDIT: Where's BeginnerGainz? Haven't felt disagreed with enough lately.
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