My shoulder workouts...more or less?

[Taylor]

recently i switched my workout routine from the advice of this forum....

i was working upper body one day, lower body 2nd day, then resting a day...and followed that cycle

now i work each legs, shoulders, back, chest, and arms during a 6day routine, and i rest on saturday.....doubling up on chest one week, doubling up on legs the next....

anyway today was a shoulders day, heres what was done

barbell upright rows (3x10)
barbell rear delt row (3x10)
barbell military press (3x10)
db shoulder shrugs (3x12)


i hit all three heads of my deltoids and i worked my traps....I plan on adding seated db laterals and seated db presses to the routine, but i lifted weights late tonight so I didn't have access to a bench

is this enough? Should i work any specific head of the deltoid muscle more then any of the others or should i work them out as equal as possible

should i be doing any more with the traps?

[Juka865]

how do u do rear delt rows?

I only do upright mil press and shrugs

[Taylor]

you bend at the knees with a barbell in front of you....

keep your back parallel to the floor, and grab the barbell about shoulder width apart and pull it up towards your neck, it works your posterior delts, hints the name rear delt rows

its like doing a bent over barbell row, i just bend over a little bit more, and bring it towards the neck opposed to the chest

[Stonecold54]

be careful because after knees, the shoulders are the most overused joint and the one that causes the most complaints. I really limit my direct shoulder work to one set of DB (or BB) presses and side laterals. My chest and back workouts involve a lot of the shoulders as well.

[natural69]

I noticed that you don't have side lateral raises in there?

What about your side delts?

[Stonecold54]

Originally posted by natural69
I noticed that you don't have side lateral raises in there?

What about your side delts?

side delts will be activated from pretty much any delt movement. side laterals are just a variation on a theme.

[JUICE]

this is what im currently doing right now and its working great. I mix around the workouts every 5-6 weeks. This is what im doing right now:


front military presses: 4 sets of 6-10 rep range
front raises: 4 sets of 6-10 reps range
side laterals: 3 sets of 6-10 rep range
dumbell presses: 3 sets of 6-10 rep range
rear lateral raises: 3 sets of 6-15 rep range

[krypton32]

This is what my shoulder routine looks like now.
Start with Side delts when u have the most strength and are fresh.
15lbsx14
20lbsx14
stretch,stretch
30lbsx10
35lbsx10
35lbsx8
40lbsx8
smith front press
245x10
275x8
295x8
cable side laterals( watch the Cutler DVD)
#5 pin(approx 50lbs)x 10
#5 pinx10
#5 pinx10,superset#3pinx10

D-bell rear delt
25lbsx10
25lbsx10
30lbsx8
I only train traps once every other month when I do its front barbell shrugs superseted with reverse barbell shrugs.
about 4 sets of those and top it off with 5 sets of D-Bell shrugs.

[Taylor]

Originally posted by krypton32
I do its front barbell shrugs superseted with reverse barbell shrugs.
about 4 sets of those and top it off with 5 sets of D-Bell shrugs.

Your supposed to just bring your shoulders straight up when your doing shrugs, you shouldn't roll them in a circular motion

[krypton32]

???????yea??????

[Taylor]

i misread what you wrote...i thought by reverse barbell, you wrote reverse dumbell shrugs

[cfm]

My shoulder workouts looked like this:

Front Laterals (warmup)
15 x 15
20 x 10

Seated Shoulder Press:
135 x 15
185 x 15
225 x 10

Lying Rear Delt Raises:
20 x 12
25 x 12
30 x 8

Front Laterals:
45 x 8
30 x 15

Side Laterals:
20 x failure

Dips: Without crossing legs and looking straight up (for me it seems that I get a better angle on the shoulders this way)
I do two sets of 15.

DB Shoulder Shrugs:
120 x 12
120 x 12
120 x 12

[Stonecold54]

Originally posted by krypton32
This is what my shoulder routine looks like now.
Start with Side delts when u have the most strength and are fresh.
15lbsx14
20lbsx14
stretch,stretch
30lbsx10
35lbsx10
35lbsx8
40lbsx8
smith front press
245x10
275x8
295x8
cable side laterals( watch the Cutler DVD)
#5 pin(approx 50lbs)x 10
#5 pinx10
#5 pinx10,superset#3pinx10

D-bell rear delt
25lbsx10
25lbsx10
30lbsx8
I only train traps once every other month when I do its front barbell shrugs superseted with reverse barbell shrugs.
about 4 sets of those and top it off with 5 sets of D-Bell shrugs.

please explain why six sets of laterals are necessary.

[ZHowitzer!]

cfm:

how do you do a front lateral??? is it kinda diagonal? Front=well, front....Lateral=side

just giving you greif...we know what you mean:D

[cfm]

heh.. well.. there is a lot of stretching involved and you have to roll a 20 sided dice.


I prefer saying that than front delt raise.