shoulder routine

[notpuff]

hi i need to switch shoulder routines soon

Currently doing


military press 5 sets ( 2 sets in a heavy 5-7 rep range , 3 sets in the 8-10 range)

Upright row on cable machine 5 sets same as above

behind the neck press on smith machine 5 sets same as above

im thinkin of switchign to

touchdown dumbell press
upright row with bar (but if i feel pain im switching to dumbells)


i need one more good shoulder bulking exercise side laterals never really did anythign for me

 

[The Dude]

This is mine and laterals have done a lot for me since I've adopted it. I start with laterals because of shoulder injuries and haven't gone back since.

LR = 15,12,9 reps (these are targets for each particular set...get 15 on the first, then you go up next workout for that set)

MP = 10,8,6 reps (do a heavy drop set after the last set)

DBP = 11,9,7 reps (do a heavy drop after last set)
alterante with:
LR x 2 double drops (i.e. 25lbs-15-10, rest and repeat) or DBP x 2 = 11 reps (target for first set to go up) with each set finished off with lateral raises in the 6-12 rep range.

DB Shrugs = 11,9,7 (heavy drop or a fourth set in the 12-15 rep range); squeeze at the top hard!