Right now I do ZERO shoulder work, What day should I?

[Prime Rib]

I am just now getting enough balls to work my shoulders again, after a very long rotator recovery. For the past 8 months of training I have done absolutely zero shoulder work except rotator stuff, so I'm confused on where I should put it? Chest day? The day after chest? I do each muscle group twice a week. Chest day takes quite a while because I do tri's as well, and I find myself in the gym at least 1:15. Adding shoulder work would put me in the gym near 2 hrs. Would it be ok to do the day after chest? TIA

Josh

PS- Give me some good idea's on CORE strength lifts, nothing small and fancy. I just want to build strong and big shoulders. Thanks again

 

[big4life]

I would give it at least a day between shoulders and chest, also, a day between shoulders and back.

After my shoulder surgery I started with these.

1- very light side, front and corner db raises.

2- very light shrugs

3- very light db presses

Did they do surgery on your rc?

 

[Prime Rib]

Big4life, I appreciate the reply. No, luckily I didn't have surgery on the shoulder. I spent a better part of 4 months in physical therapy, and then rehab'd it the rest of the way by myself doing things at home. Now it's pretty strong, but I can still notice a diff. in strength between the right and left shoulder(I tore my left). I am just dying to build some killer shoulders, and hopefully help my bench out as well. Thanks for the info...



josh

 

[revexrevex]

My suggestion is to throw in 1 or 2 working sets of presses on your chest day, after chest, but before triceps. No lateral raises, no upright rows, just presses, like for example my new favorite is standing dumbell press, or you can do seated press with either dumbells or the bar. The way I do shoulders now including warm up is something like this with seated barbell press

warmup: rotator cuff exercises (3 x 10)
warmup: 135 x 3 sets x 5 reps <-- gets blood into muscle and readies your CNS for further weight
working set: 165 x 5 <-- not to failure, if you feel fresh you can do another set like
working set #2: 170 x 3 - 4

thats it done, then go to triceps

 

[revexrevex]

Btw how did you tear your shoulder

 

[scout420]

I.d break in slow if your just getting back into it.Say do them the day after legs and just start off with say two exercises and see how you feel and just add more movements as you start to feel better...

 

[slobberknocker]

1-2 sets of 5 reps in the military press worked well for me. Just once a week, at the end of my bench workout.

 

[bds20002002]

hey guys..

What do u think of this for gains in muscle size?

chest: 3 sets 5 reps flat bench
3 sets 8 reps incline dumbell press

Shoulders: 3 sets 8-10 reps seated dumbell press

tris:
3 sets 10 reps weighted dips
3 sets 10 reps cable pushdowns, or one drop set Cable pushdowns

I do that workout once a week for chest, shoulders and tris.

Your thoughts?

 

[casualbb]

Flat press is pretty similar to incline... maybe consider doing weighted chest dips instead of flat

 

[BodybuildingUniverse]

I do em on leg day as I feel I get front delts on chest day and rears on back day. I pretty much just do Militaries and laterals, always trying to add weight.