back/shoulders help

[AdamM]

Hey all new to the boards, looking for some help on a routine for back and shoulders. No matter what i have been doin i never feel the burn hard enough. right now i do

5x5 on deads
2x8 seated row
3x10 pull down (or whatever there called)

5x5 dumbell military
2x8 dumbell side raise
3x10 front barbell raise

any advice would be awesome thanks

 

[Omegasox]

I'd alternate the lat pull downs with some wide-grip pull ups. Also, throw in some shrugs for the shoulders. Shrugs always seem to work my delts the best.

 

[UA_Iron]

your back can take quite a bit more punishment than that. OMegasox suggested a great idea - wide grip pull ups. Shrugs do not work your shoulders, they work your traps, and yes they are a good trap exercise.
I would throw in some dumbbell rows for back, or some barbell rows.

For shoulders I would definitely do dumbbell presses.

Upright Rows will get both the traps and the shoulders - make sure your form is correct on these.

 

[Dave949]

5x5 dumbell military
2x8 dumbell side raise
3x10 front barbell raise any advice would be awesome thanks

IMHO....as far as your shoulders go I would lose the 3 sets of front raises. Your posterior (frontal) delts are getting pretty hammered doing your DB presses not to mention when you do your chest workout they get hammered as well. The front raises (to me) are redundant and your shoulder workout would be more efficient and productive if you simply dropped them and focus the majority of your effort on the presses and as mentioned by UAIron throw in some upright rows using a shoulder width or (slightly) narrower bar grip.

As far as the back goes that easy.
Deads
Chins
Rows.

Pump on .....

 

[strongsmartsexy]

your back can take quite a bit more punishment than that. OMegasox suggested a great idea - wide grip pull ups. Shrugs do not work your shoulders, they work your traps, and yes they are a good trap exercise.
I would throw in some dumbbell rows for back, or some barbell rows.

For shoulders I would definitely do dumbbell presses.

Upright Rows will get both the traps and the shoulders - make sure your form is correct on these.

I LOVE doing upright rows, but always end up with a basic equivalent of shin splints on my forearms with them. I'm not sure if it's due to the angle of the wrists at the top of the movement or what?

 

[strongsmartsexy]

As far as the back goes that easy.
Deads
Chins
Rows.

Pump on .....

My favorite back routine!

 

[UA_Iron]

I LOVE doing upright rows, but always end up with a basic equivalent of shin splints on my forearms with them. I'm not sure if it's due to the angle of the wrists at the top of the movement or what?

Yes, I know exactly what you mean. Barbell upright rows seem to put great strain on the wrist and forearms. Have you ever tried using dumbbells?

 

[strongsmartsexy]

Yes, I know exactly what you mean. Barbell upright rows seem to put great strain on the wrist and forearms. Have you ever tried using dumbbells?

Yes, I have used dumbbells, but for some reason it just feels awkward that way. It also demonstrates how my left side is lagging.

 

[UA_Iron]

yeah, that left side is a bitch for us right handers.

What I do is offset my grip just slightly so there is more weight on my left side using the barbell, and I am sure to keep the bar centered throughout the lift. Sometimes I noticed myself bringing the bar over the right side because of its dominance.

 

[strongsmartsexy]

yeah, that left side is a bitch for us right handers.

What I do is offset my grip just slightly so there is more weight on my left side using the barbell, and I am sure to keep the bar centered throughout the lift. Sometimes I noticed myself bringing the bar over the right side because of its dominance.

I keep myself fixated on the sqeeze at the top of the motion. I am looking in the mirror, but don't know what I"m actually seeing!