Give me a new shoulder routine please

[marvelous_mark]

I just seem to have been doing my current shoulder routine for a long time and while I like the pump it brings me, I am just fed up of always doing the same thing. Right now, I start up with 3 sets of dumbell side laterals, then I go for 3 sets of military presses and finish off with 1 set of cable hammer front raises. Then for traps, I do 4 sets of dumbell shrugs. Anybody have any ideas for a new shoulder routine for me? Keep in mind that I work delts and traps in the same day and include rear delts with my back day. Also I do 7 or 8 sets with also around 7 or 8 reps per set.

Thanks!

 

[lemur]

barbell overhead press 3 sets
upright rows 2 sets
arnold press 1 set
side laterals or front raises 2 sets (or 1 superset of both)
hise shrug 2 sets (basically a shrug from the back squat position)
bb shrug 2 sets

 

[FitnessFrk]

your first problem is using 2 different exercises to hit the anterior delt. everyone thinks that pressing movements hit the medial head, the do but only as a synergist. front raises and presses both target the anterior head, chose one.

side laterals are the only real excercies to hit the medial head. use a long TUT to make them grow.

you can use rows or rear lateral raises to hit the posterior head.

 

[marvelous_mark]

Thanks for the ideas guys, I appreciate them

 

[Boss101]

Military Press 2 sets
Lateral Raise 2 sets

(superset above two exercises)

Shrugs 2 sets

 

[Greek Freak]

Warm up using the reverse pec dec for one or two fairly easy sets of 10-12(a weight you could prob do 15 with) and focus on going real slow. Now that your shoulders have a little blood in them go to seated militarys presses(either barbell or dumbell, whatever is more comfortable/stronger for you). Pick up some light dumbells or put something real easy on the bar and just do a set of a few to get the feel for it and just concentrate on the groove. Now it's time to go heavy, since you said your training in the 7-8 rep range put on your 7/8RM and try and keep the weight very controlled, do two or three more sets of this changing the weight each time...push yourself. I chose that exercise first cause it is the best mass builder for your shoulders and you can handle the most weight in that. now that your done with that head over to the cables and do some side laterals with the cable coming from behind you to make sure you stay upright and dont cheat..do two sets of this(or you could use a standing side lateral machine if your gym has one..the icarian one is good but the stack isnt too heavy). Next go to either a chair or incline bench and do some seated front raises to failure then as soon as you can't do anymore stand up and bang out a reps of standing overhead presses with your palms facing you, do two of these supersets. for your last exercise do some sort of machine or hammer stregth press for two sets with slow negatives and a one or two second pause in the middle on the way up(where your elbow is at a 90 degree angle). Finish up with one last set of 10 on the reverse pec dec with that same weight you warmed up with then go stretch...one that I like is to put your palms together arms extended over your head and hold there.

 

[kmh63xl]

5 sets of heavy db press
3 sets of heavy shrugs super seted with upright rows
front raises superseted with side raises

 

[coolcolj]

My current shoulder routine

single arm dumbell shoulder press
1x10 explosive - careful - slow down at the lockout - lower the negative in a 4 count

1x6 super slow set - 5 secs up 5 secs down - pain


Lying side laterals on a bench - use other elbow to prop you up at a 30 degree angle
1x10 explosive as above
1x6 super slow set

Lying L laterals - for external rortary cuffs

2x8-10 moderate speed, negative on a 4 count

 

[gettinlarger]

your traps are not part of your shoulders. they are muscles in the top of your back. but for shoulders ...

bb or db OH press (or both). 3-5 heavy sets.
front/lat/rear db raises. 3 sets of 10, moderate weight.

 

[bigdelt69]

Try this:

Db front laterals (3 sets of 10)
BB clean and press (3 sets of 10)
Reverse flies (3 sets of 10)
Db military press (3 sets of 10)
one arm side laterals, strict form from the hip (3 sets of 10)
one arm Db military press (3 sets of 10)
bent over side laterals (3 sets of 10)

Should make those shoulders grow in no time.

 

[marvelous_mark]

Thanks again for all the replies guys. I have a lot more ideas now to vary my shoulder routine

Hehehe bigdelt69, I might try that workout one of these days, those 21 sets will probably just about kill my delts, in a good way tough

 

[coolcolj]

heh volume does not kill muscles, intensity does. Volume kills your recovery IMO

unless your juicing up....

 

[bigdelt69]

some day I will post pics of my shoulders and prove you wrong.
please remember that everyone is different. High it. did not work for me but high vol. did. perhaps our friend above can benifit also this way. I do not know why people bash one way over the other, it ALWAYS depends on the person.

 

[coolcolj]

Yah, sorry to be such a HIT freak, I'm not really a HIT'er in the true sense of the work. Just more forward thinking towards modern training

 

[Vortexx]

Combined sets: do one compound exercise, 15-20 seconds rest, immediately continue with another compound or isolation exercise:

3 * 8 barbell millitary press - behind neck press (use same weight)
3 * 8 arnold press - dumbell press (use same dumbells)
3 * 10 dumbell side raises - dumbell front raises (uses same dumbells)

take 1 minute 30 between each combined set, lower the weight next combined set juuust a tiny bit (like 5 lbs amounts or something)so that you still can complete 8 reps (it's painful, but you know it's possible)

 

[b fold the truth]

I think that a few principles really help with shoulder development...

1) Should include an overhead movement (heavy, primary, and rotate exercises often)

2) Should include some soft of lateral movement (controlled and not fast)

3) Rear delts should always be worked

4) Rotator cuffs should also be worked at least once a week

5) Keep the volume low (10 sets or less, don't suggest failure on more than one rep of one set)

B True

 

[Mjollnir]

I'm suprised no has mentioned these yet

Try the age-old, time-tested bent or 'side' press, as in:

http://www.testosterone.net/articles/170top9.html

They've worked for me.

 

[Xtreme2001]

What hits the rear delt the best?
Which exercise?

 

[coolcolj]

I used to do the side press lying on the ground! I thought I invented it


Best rear delt exercise for me is the lying on your side on a bench laterals - moving the dumbell to the front of body palms facing down. Works the interior cuffs as well, so you better do the lying L-Laterals to balance the strength of the external cuffs against it.
Unless of course you want your external cuffs to shorten which results in the "hunched" BB'er look

 

[b fold the truth]

I also suggest the Westside Barbell version of the dbell clean. They not only strengthen your shoulders but they also really really burn your delts...I love them.

B True

 

[bigdelt69]

I will agree that the platform for building good shoulders must be centered around a heavy overhead pressing movement. I will suggest clean and press. Also after each set of pressing movements do some laterals. Or do the laterals first to fatigue the muscles. Don't rest more than one minute between each set.
More importantly remember that each person must use trail and error to find the right routine, and even then don't be affraid to mix it up a little bit.