Chest and Shoulders??

[RedBird21]

Hey fellas got a couple questions for ya. I just changed up my split and am now doing Chest with Shoulders because every other split ive tried has worn out my shoulders too much. Anyway I'm wondering how many sets I should do on shoulders and what exercises I should focus on to promote growth.

I usually do about 12-14 sets of chest:

3 Flat bench
3 Incline
3 Decline
3 Cable Crossover
2 DB press/Pull over

I'll probably cut this down to 12 when I add shoulders. My shoulders should be gettin a lot of work from the chest workout so how many sets do you think I need to really work them? Any advice and oppions would be appreciated. Thanks bros.

 

[trez]

I'd definately be looking at cutting back on some of the chest stuff... purely because you might be overtraining.

Press behind necks are my favourite exercise for shoulder strength but I'm still a bit of a noob so I'm regurgitating from those bigger and better than myself =)

 

[JohnRobHolmes]

yeah, i would knock off the declines and db presses and focus more on bench or incline. incline hits my shoulders like a ton of bricks.

 

[westfieldkid]

When you do shoulders do you include your traps, or do you do traps with another body part:

Here's my workout

4 Flat bench (one warmup) I prefer dumbells. (12,10,8,6)
3 Incline 10,8,6
3 Weighted Dips 10, 8, 6
3 Flys 10,10,10

3 Shoulder Dumbell Press 10,8,6
3 Behind neck Military 10,8,6
3 Front Raises with a 45 lb plate 10,10,10 (concentrate on Form)
3 Side Lateral raises 10,10,10

i do shrugs with back.

 

[cwick0]

If you are going to pair chest and shoulders together, i would tweak your workout some. GET RID OF THE DECLINE BENCH.

3 working sets on Flat barbell bench
3 working sets of Incline dbs
2 DB press (this may be too much for your shoulders after doing incline)
2-3 sets of side (lateral) raises, all sets of 10
2-3 sets of rear delt raises, all sets of 10
shrugs if you have anything left in the tank.

Every 3-4 weeks do incline bench first with barbell, then do flat with dbs or barbell.

 

[RedBird21]

Alright, thanks for the input bros. I'm wondering why everyone suggest getting rid of the decline presses? I've always thought it was best to hit every area of the chest? But I guess thats too much pressure on the shoulders?? What about this. . .

Flat Bench 3 sets
Incline DB Press 3 sets
Flat Bench DB press 2 sets
Cable crossover 2 sets

Military Press 3 sets
Lateral Raises 2 sets
Rear Delt Raises 2 sets

I'd really like to keep hittin my chest with 10-12 reps if at all possible. I do Traps on my back day. For some reason I just always feel like i'm gettin a lot better workout when I hit chest with atleast 12 sets. I just don't know how many more sets are needed to get the shoulders a good workout. Thanks bros.

 

[TRUEsoldier]

If you are going to pair chest and shoulders together, i would tweak your workout some. GET RID OF THE DECLINE BENCH.

3 working sets on Flat barbell bench
3 working sets of Incline dbs
2 DB press (this may be too much for your shoulders after doing incline)
2-3 sets of side (lateral) raises, all sets of 10
2-3 sets of rear delt raises, all sets of 10
shrugs if you have anything left in the tank.

Every 3-4 weeks do incline bench first with barbell, then do flat with dbs or barbell.

Amen brotha about the decline!!!

I would do
5x5 incline press
2x8-10 flat db press
2x8-10 incline db fly

5x5 arnold db press
2x8-10 lateral raises
2x8-10 rear delt raises

that should be enough

Peace

 

[cwick0]

Amen brotha about the decline!!!

I would do
5x5 incline press
2x8-10 flat db press
2x8-10 incline db fly

5x5 arnold db press
2x8-10 lateral raises
2x8-10 rear delt raises

that should be enough

Peace

I originally had flyes in the routine i posted, but i thought that may be too much front delt work. Plus shrugs need to be integrated in somewhere, unless deads are being done on a regular basis.

 

[wnt2bBeast]

If you are going to pair chest and shoulders together, i would tweak your workout some. GET RID OF THE DECLINE BENCH.

3 working sets on Flat barbell bench
3 working sets of Incline dbs
2 DB press (this may be too much for your shoulders after doing incline)
2-3 sets of side (lateral) raises, all sets of 10
2-3 sets of rear delt raises, all sets of 10
shrugs if you have anything left in the tank.

Every 3-4 weeks do incline bench first with barbell, then do flat with dbs or barbell.

makes good sense to me

 

[ChinkNasty]

if you want a separate shoulder day, this is my shoulder day and it's done wonders for me (it's also made my traps explode):

Barbell Clean and Press 3x6 or 4x5
Db Lateral Raises 3x12
Heavy Upright Rows 10, 6, 4, failure
Push Presses 6, 4, 2