can anyone help me out? (delts)

[SAGAT]

does anyone have any good suggestions for my delt workout?
i work them out on their own separate day,this is what i do:

seated DB press 5x5
upright rows 3x6-8 (i switch these up with lateral and front raises from time to time)
behind the neck press 2x8-12

how's this look? anyone have any suggestions for a more effective workout?

 

[louden_swain]

Behind the neck press could be dangerous: Here are a couple of possibilities:

Routine 1
Seated Dumbbell Presses - 3 x 8
Up Right Rows - 3 x 8
Bent Dumbbell Laterals - 2 x 10
Side Dumbbell Laterals - 2 x 10

Routine 2
Seated Barbell Presses to Front - 4 x 8
Cable Side Laterals - 3 x 12
Rear Delt Machine - 3 x 12

 

[SAGAT]

Behind the neck press could be dangerous: Here are a couple of possibilities:

Routine 1
Seated Dumbbell Presses - 3 x 8
Up Right Rows - 3 x 8
Bent Dumbbell Laterals - 2 x 10
Side Dumbbell Laterals - 2 x 10

Routine 2
Seated Barbell Presses to Front - 4 x 8
Cable Side Laterals - 3 x 12
Rear Delt Machine - 3 x 12

thnx for helping out man. i think i'm gonna go with number one. however, one question; aren't those too much sets? oh and what exactly are bent dumbbell laterals? laterals while bending over slightly? (sorry for sounding stupid)

 

[madrid]

here is my rout.

military press in front 3x8
Arnold press 3x8
front db raise 3x8
side lat raises 4x10
rear delt machinne 3x8
Is this overtraining????

 

[louden_swain]

thnx for helping out man. i think i'm gonna go with number one. however, one question; aren't those too much sets? oh and what exactly are bent dumbbell laterals? laterals while bending over slightly? (sorry for sounding stupid)

Your welcome! Ten sets for the delts should work just fine. Dumbbell Bent Laterals are performed with your trunk bent over. They strongly emphasize the rear delts.

Seated Dumbbell Presses develop each delt, but they place major emphasis on the front delts.

Up Right Rows are great for developing the trap/delt tie ins. Stress is also placed on the front delts.

Side laterals attack the side delts. There is no need to go too heavy on this exercise. Keep your elbow slightly bent and imagine yourself pouring a pitcher of water.

Good luck with your routine!!

 

[SAGAT]

thanks a bunch!! you know what i dislike about side laterals? they work the muscle extremely well, but i just progress SO incredibly slowly (weight-wise), it's frustrating. anyways thanks a lot for helping out, i'm gonna go with routine number 1, i'll let ya know how it works out for me!

 

[vinylgroover]

Sagat,

I like Louden's first routine as well, but for something a little different, why not try Pull-presses instead of upright rows.

I have just started doing them and they REALLY blast the whole shoulder complex.

It's basically a combination upright row, standing front press in the one movement. Start as you would an upright row. As you bring the bar up to the top of your chest, from there turn the move into a press and press the bar straight up, then return to the start position. Don't use a weight so heavy that you're having to go from the upright row to the press by pusshing through your legs and lower back, you should primarily be using your shoulder strength.

They really work.

 

[SAGAT]

really? i've never heard of them but i'm always interested in something new. thnx, i'll give them a go next shoulder w/o!