Please post your Current Shoulder workout.

[Captain_insano]

I have reached a platuea with my shoulder training and i need to give it a kick start. I have no restrictions even though i have had shoulder surgery about 2 years ago.

If you could post your current shoulder programs i can take bits and pieces from each of you.

Thanks in advance,

Insano

 

[Captain_insano]

Back to the top! So what you are telling me is 9 of you viewed this thread and couldn't take 2 minutes out of you busy schedule at work bullshitting around on a discussion board to help an Iron Brother out?

Come on dudes...

 

[GenetiKing]

Traps
BB Shrugs 1x 30 (warmup), 2 x 8
DB shrugs 2 x 10

Delts
*I like to pre-exhaust with delts so I do lateral raises before military or DB presses*
lateral raises 2 x 10-12
bent-over lateral raises 2 x 10-12
DB presses (or military presses although I prefer DB presses) 3x 6-8
front raises 1 x 10-12

-some people like upright rows but they are murder on the rotator cuff so I avoid them...

 

[Blood&Iron]

I prefer to keep things simple. Thus this probably isn't what you're looking for but since no one else seems to be helping...

Cadences are listed using Ian King's notation of eccentric-static-concentric.

On chest day--after I'm done with chest exercises I do:
Hammer Behind the Neck Press 2 x 10, 3-5 Cadence: 201
Standing Side-Laterals 2 x 10, 3-5 Cadence 414

Occasionally I also throw in a couple of sets of lying side laterals on an incline bench set at about 30deg using a cadence of 414. I don't do any anterior deltoid work as they get more than enough stimulation from the chest work I do.

On back day I wind things up with:
Reverse Pec-Dec 2 x 10, 6-8 Cadence: 201

 

[Captain_insano]

Thank you both Genetiking and Blood and Iron. I will use both of these workouts in the near future.

All others are welcome to post. One can never have enough workouts.


I am currently training shoulders with a 3 second concentric and eccentic tempo

Shoulder d/b press

12 warm up
10
8
6

Incline bench Cable rear delt reverse flies.
12
12
10

Lateral d/b raise
12
12
12
Shrugs
Run the rack starting at 100's and going down by 5lbs increments.

Insano

 

[EricDraven]

okay heres my routine:

barbell press: on the front, i cant do behind the back
2-3setsx4-5 reps warm-up
3x4-5
1x8-12

side laterals; i alternate between standing, which i can throw more weight around, and lying side-ways on a bench, then doing 1-arm side raises.
3 sets of 10-15 reps
last set, i do 10-20 reps of partials, not going all the way down.

rear delts: i usually just use the rear delt machines, i can really feel it.
usually around 3-4 sets of 8-12

shrugs: bar supersetted w/db shrugs.

last but not least; i do between 4-6 sets of some kind of rotaror cuff exercises.


hey capt, how many sets and reps do you do w/your shrugs, im thinking of incorporating your trap routine.

ED

 

[Belial]

I think that's maybe because many of us posted our shoulder routines in a big thread a while back; run a search, there are probably a dozen or more sample routines.

 

[Captain_insano]

I think that's maybe because many of us posted our shoulder routines in a big thread a while back; run a search, there are probably a dozen or more sample routines.

Can you post a link?

Thanks,
insano

 

[enrage]

seated db presses or seated military barbell presses -4sets 10X 8 X 8 X 6

standing barbell military presses 3 sets 10 X 8 X 6
or
hammer strength shoulder presses

I then work my rear delts on the cable crossovers.
for I.E, I grab the cable with my left arm, left arm is going across his body. with a slight bend in my arm i then pull the cable across my body and back till i feel the burn in my rear delt.
4 sets of 10


db side lateral raises or
cable side laterals(if i do these i then follow with cable side laterals from behind)
3 sets of 10


*extra exercises i might throw in to really kill my shoulders*
standing front barbell raises with underhand grip 2-3 sets of 10 or 8

OR

GLass Specials- sitting down take a pair of LIGHT dumbells. starting position is with palms facing in, raise dumbells to shoulder height, turn dumbbells so palms are facing down. Bring in dB's till they clink together, slowely bring them apart and bring them back to your side. This exercise is great for bringing out and carving out your front delts.
3 sets of 10.

 

[Belial]

Whoops, thought I went back and added it.

http://boards.elitefitness.com/foru...id=59458&highlight=shoulder+routine+deadlifts

Anyway, my current one right now is great for me:


3 sets seated DB press (1st set warmup)
2 sets standing BB military
2 sets lateral raises
3 sets deadlifts (1st set warmup)
1 extended set DB shrugs

Rep range is 6-8; all lifts have first set at a roughly 8 rep weight, and second set fails at six (except lateral raises)

DB shrugs is 12+ reps.