Need Shoulder Routine

[nigg]

Can you guys give me like 3 or 4 good exercises for a shoulder routine. My shoulder is on my leg day so I can hit it hard. All I know is I want shoulder press for one of the exercises. Also, I only have DB's and a BenchPress set and BB's.

 

[tzan]

I personally wouldn't run a split where I worked my shoulders and legs on the same day, but here isa basic shoulder workout:

Shoulder Press 3x6
Upright Rows 3x8
Side Raises 3x10
Reverse Fly's 3x10

 

[musketeer]

Use my shoulder routine!

Push presses: 3 x 4-8 (heavy) 1 x 15-20 (moderate)

Seated Cheat laterals: 1 x 6-12 (heavy for laterals)

{Then maybe do cable laterals: 1 x 10-12 drop set 6-8}

Every 4th week do seated dumbell presses for 4 x 8-12 reps, instead of the push presses

Your seated dumbell press will be stronger every time for sure!

Your shoulders will grow thick and dense and look really powerfull in no time.

 

[das79]

My shoulder routine is similiar to tzan's except I throw in arnold presses then superset with regular shoulder presses. Sometimes I throw in shrugs also.

 

[EggWhite]

Cant promise it will work for you but here is something i have right now give a try.

Block 1- Lateral raise (12 Reps) super set with shoulder press (8 to 10 reps). 3 Sets
Block 2- Upright Row ( 12 reps) super set with Bend over lateral raise drop set (12-8-8) 3 Sets.

60 to 90 seconds between each super sets and 2 minutes pause between Block 1 and 2

looks easy but give it a try and make sure to keep track of the time and within 15 to 20 minutes you are done shoulders.

 

[d3track]

Use my shoulder routine!

Push presses: 3 x 4-8 (heavy) 1 x 15-20 (moderate)

Seated Cheat laterals: 1 x 6-12 (heavy for laterals)

{Then maybe do cable laterals: 1 x 10-12 drop set 6-8}

Every 4th week do seated dumbell presses for 4 x 8-12 reps, instead of the push presses

Your seated dumbell press will be stronger every time for sure!

Your shoulders will grow thick and dense and look really powerfull in no time.

i'm not trying to bea wise ass, but what would constitute a "cheat lateral"?

 

[Sub-Zero]

i'm not trying to bea wise ass, but what would constitute a "cheat lateral"?

id guess using ur body to jump up out of the seat a little bit, as opposed to a slow controlled movement

 

[musketeer]

i'm not trying to bea wise ass, but what would constitute a "cheat lateral"?

That's cool D3,

I sit right on the end of a bench and learn forward so that the dumbells can touch under the bench (below my ass). My arms have a comfortable bend in them, maybe 30 degrees (nowhere near those people who have a near on 90 degree bend).
I lean forward and then sit upright quickly as I power my arms upwards. I slow the weights down as they reach shoulder level, and I try to get them to pause at the top but it is near on impossible. I then resist them on the way down to touch under the bench. The next rep follows immediately.
The dumbells stay in line with my torso, my arms don't stray out in front. My palms stay facing the floor so that the lateral heads are the fully stressed.

 

[nigg]

So how is this shoulder Routine....

Shoulder Press:
Bent-Over Rear Delt Raise:
BB Front Rows:
Upright Rows:

I will Be doing 3 sets of 10-6 reps.

 

[musketeer]

So how is this shoulder Routine....

Shoulder Press:
Bent-Over Rear Delt Raise:
BB Front Rows:
Upright Rows:

I will Be doing 3 sets of 10-6 reps.

When you say shoulder press I hope you mean standing barbell press not something like machine press or smith press.

I work my rear delts with my back and not my anterior and medial delts or traps. So I wouldn't reccomend doing them here.

BB Front Raises are dog-crap for anyone except except bodybuilders with delts the size of your head looking for a pump.

I'd rather do dumbell laterals than upright rows.