my usual delt routine... critique and advise please

[saint808]

my delts seem to have stopped progress... i am looking to sort of change it up a bit but am not sure what to do. I've been training less than a year and i'll give it to you straight with the weights i use, just keep in mind I have not been at it that long so the strength will go up. here goes

i do 3 sets 12,10,8 reps unless failure occurs never under 4 though on any set.

military press (using smith machine) 12@95, 10@145, 8@165
dumbell presses 12@45, 10@55, 8@65
reverse flys on the machine 12@70, 10@80,8@100
forward raises with straight bar 12@45, 10@50, 8@60
side lateral raises (on our machione made for it) 12@50, 10@60, 8@70

That's generally it, i occasionally throw in the hammer strength shoulder press machine doing 12@45 a side, 10@90 a side, 8@115 a side.

as you can prolly tell my front delts are much stronger than rear but working to bring that up... any suggestions?


Rich

 

[Delinquent]

If you want a change, try dropping all the machine excercises and use just free weights. You'd be amazed in the workout you'd get. Also try front dumbell raises instead of straight bar. Make sure your form is right and don't sway your back at all. I even lean against the wall if I need to just to make sure I don't cheat. You may have to drop the weight going from machines to free weights but don't let that discourage you. Hope this helps

 

[The mann]

true delinquent,also when you are doing overhead presses do either barbell or d/b..no need to do the same in one workout,then throw in some front delts with d/b,then some side laterals...maybe do sides w/ one arm at a time to try to concentrate more........hope this helped.

 

[walkthewalk]

your doing to many exercises. limit it to two or three exercises. get off those machines. your not really lifting the weight it says you are. machines are mainly pullies and each pully reduces the force neccesary to move the weight. thats why their so popular anyone can sit down and lift a gang of weight only their not. its only a fraction of the weight. the only good thing i can say about machines is they put less stress on your joints and girls love them.

 

[theoak01]

try this

military press bb(not smith) 3 sets
front raises 3 sets
side laterals 3 sets

very simple but i bet you will notice a difference

 

[Franco]

My current Delt routine

2 sets dumbell presses
2 sets dumbell side laterals