gmanlax7 said:
possible you could get a vid of that complex, the 3-4 exercises in a row?
Maybe - although it will be one long ass clip
basicly I do this after I finish my dip, row and bench workout - each for 10 reps - one after the other - see link for exercise pics
complex done through twice
1) 45 degree incline bench front y raises (face down thumbs up if your shoulder has impingement pain)
2) elbow on knee L-Lateral cuff raise
3) 45 degree incline bench front side raises - move arms out and downwards instead of straight out to the sides
4) Subscrap rotations - holding last rep for a 15 sec count
after that complex is done I do another complex - again twice
1) standing forward leaning (70 degree angle)dumbell shrug rows - thumbs facing forwards - sorta like a shurg with a partial upright row - nice stimulation on your traps, rear delts and medial delts without the risk of upright rows and lateral raises. Heavy weight is not needed and you lean forward like your doing a Yates style barbell row or hang clean
2) 45 degree face down cuban raise semi clean - sorta done ballistcly
after this my entire shoudler girdle , and back muscles are on fire
Not only will your cuffs get strong and healthy, but all the small back msucles around the shoudler area will beef up, as well your side and rear delts, and trap thickness at the back and bottom.
be sure to stretch the hell out of pecs and cuffs as well ( elbow out hands on hip - pull the elbow forward with the other arm - or lean on a wall to apply pressure)
You can also do the forward leaning shrug rows first up by themselves - its good mass exercise for width, trap thickness and rear delt size. A bit of bicep as well. These with overhead presses are all you need for shoulder size IMO
I actually do these shrug rows with the above dip/row/bench workout as well as with my overhead press/chin/row 2nd upperbody workout - ie twice a week. Plus my traps get hit twice a week from olylifts as well
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