*** Shoulder Workout *** Advice Please? ***

[May1010]

Today was Tuesday, so I worked shoulders. My shoulders don't ache enough after my workout. I suspect I'm not working them hard enough.

I want massive shoulders (someday).

What is your shoulder workout?

 

[HappyScrappy]

I do 15 sets of bicep curls.
that is my workout every day of the week - except monday is arms day and I do 20 sets.

seriously though, it changes every 6 weeks or so now, but my current one is (and I'm not one to go by b/c I'm little):

Arnold Press 4x10
DB Laterals 4x10
Bent over DB laterals 4x10
DB shrugs 3x10
Hanging Leg lifts 2x10
Incline situps 2x10

this is my easy day... well, other than wed which is an off day - that's usually pretty easy.

and don't be fooled - the hanging leg lifts and the incline situps are totally where all the shoulder growth starts... that and this was my lowest volume day, so I tossed in the abs to that day - I think I might add calves as well if I feel like I need it.

 

[May1010]

... thanks Happy. Anyone else?

 

[1911]

I change it (routine) up a lot but right now, while on-cycle I'm doing a 5-day split (tradititional push/pull/leg&ab). I hit shoulders after flat & incline benches with BB military press (6 heavy sets) followed-up by 4 sets of lateral raises. Simple and effective.

Later,

 

[HappyScrappy]

upright dumbell rows are where I've seen the most results.
I used to do them with BBs and it tore the fuck out of my shoulders, but the same movement with DBs allows your wrists to turn a bit and doesn't hurt the shoulder.

if I could only do one shoulder move, it'd be a toss up between those and the arnold press... and the sleep all day.

 

[satanic goatslayer]

Clean and Press, hands down for me.

 

[Kryp2o]

Right now I'm experimenting and hitting all sides of the delts and hitting the traps too so I'm only going moderate weight with doing five different exercises.

Delts: Seated Dumbbell Press 3 x 8/12
Rear Delts: Rear Cable Raises 3 x 8/12
Medial Delts: Laterial Cable Raises 3 x 8/12
Anterior Delts: Front Dumbbell Raises 3 x 8/12
Traps: Dumbbell Shrugs 3 x 8/12

I'm getting good results from this and it's not killing my neck and shoulders in the process.

 

[guards]

dumbell press x4
upright rows x3
frontraises x3
lateral raises x3
shrugs= Drop set, all the way down the rack until failure

 

[May1010]

* BUMP FOR MY TRAINER, BIG_JOHNSON ***

 

[The Shadow]

May - try this on your VERY next shoulder day:

Superset(less than 3 seconds rest) Side laterals with military(or machine)press. Use a weight that will allow you 12 reps on the laterals and about 6-10 on the presses. DO 4 cycles.

Superset upright rows with shrugs. Aim for 8-12 reps on each and DON"T roll your shoulders on the shrugs, because you miss the fully contracted position. Do 2-3 cycles.


If you can lift your arms to wash your hair that night, you will be lucky.