Big Ass Boulder SHOULDERS

[JKurz1]

Who's training them today? Post your plan of attack...........

 

[PoyeBoy]

right on mang

DB shoulder press
3 sets 8-10 reps

military(seated) press
3 sets 8-10 reps
or high wieght low reps(havent decided)

alt standing delt raise
3 sets 10 reps

upright rows
high rep medium wieght for 2 sets

pull ups(wide)
10
10 + weight
as many as I can get + weight for 2 sets

lat pull down
3 sets 8-10 reps

bent rows
3 sets 6-7 higher weight

bent hell pulls(thats what I call them, have no clue for real name)
heavy ass weight for 3 sets of 4-5

Lat row
2 sets med weight very high reps

bar shrugs
heavy weight, 3 sets for high reps 15-20

db shrugs
heavy weight, 3 sets for high reps 15-20

this is by far my favorate workout, time to complete is around 1.5 hrs, once done I am annihlated

 

[louden_swain]

Seated Barbell Presses - 1 set

 

[PoyeBoy]

Seated Barbell Presses - 1 set

nice, how much time did it take to plan that? Im thinking like 7-12 years

 

[Citruscide]

I just did back and then shoulders yesterday...

My shoulder part of the routine went like this

DB Cleans 15lbsx15x4

Side laterals 20x10, 25x10, 30x10

OHP: Bar, 95x10, 135x10, 155x3, 155x3 -- shoulder injury coming along MUCH better.

Rear delt cables 75lbsx10x3

I also did shrugs w/ dumbbells after the entire workout (back and shoulders) w/ heavy db 10 reps side, 10 front and then drop to a lighter weight for the same.

I did the DB Cleans and side lats to pre-exhause my shoulders before going into OHP.

C-ditty

 

[louden_swain]

nice, how much time did it take to plan that? Im thinking like 7-12 years

he he he. . .actually it took me 6 months lol.

I follow an interesting program:

1. Incline Barbell Presses - 1 set
2. Seated Barbell Presses - 1 set
3. Lying French Presses - 1 set
4. Reverse Grip Pull-Downs - 1 set
5. Barbell Rows - 1 set

I include 3-4 warmup sets on all muscle groups (nothing to failure). I use one set to complete and absolute failure at 110 percent intensity.

This program works quite well, and I rotate exercises each week. This program is a one off one on routine.

 

[kingc_79]

I just did back and then shoulders yesterday...

My shoulder part of the routine went like this

DB Cleans 15lbsx15x4

Side laterals 20x10, 25x10, 30x10

OHP: Bar, 95x10, 135x10, 155x3, 155x3 -- shoulder injury coming along MUCH better.

Rear delt cables 75lbsx10x3

I also did shrugs w/ dumbbells after the entire workout (back and shoulders) w/ heavy db 10 reps side, 10 front and then drop to a lighter weight for the same.

I did the DB Cleans and side lats to pre-exhause my shoulders before going into OHP.

C-ditty

you know of a link to a vid or something on db cleans? I know real simple, but i've really never done any oly lifts, just getting into them, so, dunno much bout cleans, clean and jerk etc.

 

[guldukat]

bent hell pulls(thats what I call them, have no clue for real name)
heavy ass weight for 3 sets of 4-5

Heavy ass weight...heh. I like that.

It reminds me of something King Ronnie said in "The Unbelievable": "Everybody wants to be a bodybuilder, but ain't nobody want to lift heavy ass weights."

My shoulder routine tomorrow will be one set of Hammer overhead presses. I can't remember what the weight will be, but the main effort will be around 8 reps, then I'll rest-pause as many as possible after two brief rests (probably 3, then 1-2 plus a 10 second static at the end). Total reps will probably be around 13-14...not super-high for DC, but a range in which I add strength very fast.

 

[st8k_lover]

Hey kingc_79
Check this out
http://www.weightliftingdiscussion.com/seatedclean.html

 

[kingc_79]

Hey kingc_79
Check this out
http://www.weightliftingdiscussion.com/seatedclean.html

thanks alot man, really helped, i may start adding these in as an accessory exercise on my me day to help out w/my presses(log,viking, etc)