I do two pressing movements, two working sets each, the first is either db press, bnp, smith to the front, second is always universal machine press, two sets side lateral db , two sets machine side lateral, for sts machine rear our two and two starting we db, then traps just doing shrugs of some sort
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How many sets do you guys do for delts?
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Here is what I have been doing on my push days:
DB bench press - 4 working sets, changing up with incline DB press from one week to the next
Dips - 4 working sets
DB Lateral raises - 3 working sets
DB Bent over lateral raises - 3 working sets
DB Tricep behind-the-neck extensions - 3 working sets
Tricep pushdowns - 3 working sets
I might up the delt stuff a bit based on this thread.
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Originally posted by Scrumhalf View PostI hate shoulder presses. I don't know what it is, but I seem to injure my shoulder more often doing the DB shoulder press than any other exercise. Maybe I'm going too heavy? Dunno... will add it back in and see how it goes.
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Originally posted by redback View PostMr I is right. Front raises suck. Any chest pressing movement uses as much front delt as chest.Last edited by Mr I; 12-22-11, 01:12 AM.
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shoulder/trap - weights in kg
108.5
11:10am
Shld press 40-10, 40-10, 40-10
Lat raise db 10-12, 10-12, 10-11
Front raise 15-10, 15-10, 15-6
Rear row 22.5-10, *22.5-10, 22.5-
DB shrug 50-10, 50-8, 50-9
Cable lat raise 8.75-12, 8.75-12, 8.75-10
Cable shrug 50-10, 50-10, 45-15
Cable front raise 10-8, 10-8, 10-8
11:56
But if your doing push/pull I would do front delt on push and rear and middle on pull. You have to split them.
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Originally posted by Scrumhalf View PostHere is what I have been doing on my push days:
DB bench press - 4 working sets, changing up with incline DB press from one week to the next
Dips - 4 working sets
DB Lateral raises - 3 working sets
DB Bent over lateral raises - 3 working sets
DB Tricep behind-the-neck extensions - 3 working sets
Tricep pushdowns - 3 working sets
I might up the delt stuff a bit based on this thread.
With the shoulder being fucked up you may notice less pressure if you did some incline work for chest instead of flat.
Unless Chest/Shoulders/Tricpes are your best bodyparts you may want to split them up working shoulders alone or with traps/abs/calves etc.
If not I'd do:
Incline barbell bench; 2 warmup, 2 work sets
Flat machine press; 3 working sets
Pec dec with handles not pads; 2 working sets
Side laterals; 10lbsx10, 15lbsx10, 20lbsx10, 25lbsx10, 30lbsx10 all after one another
Smith Machine Press (may alleviate a little stress on your delts) 3x10
Machine press hands inward supersetted with rear delts 3x10
Triceps pushdowns 3x10
One arm dumbell xtension 3x10
7 sets for chest
7 sets for delts
6 sets for triceps
20 sets total. Too few for each bodypart IMO. That's why I can never do a complete push/pull rotation. Too hard for me to get all three in on the push day.
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