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Shoulder routine

JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/09/22, 04:11 PM I was wondering what a good shoulder routine would consist of if any one could post theirs'. How many exercises or sets should you work for each part of the shoulder lateral,front,rear ect.. Usually I do 6 sets for the lateral and front which i'm thinking is too much and was wondering if i can get away with just one exercise each time with 3 sets.
Carivan Posts: 8,542 Joined: 2002/01/20	2004/09/22, 06:26 PM If you want the wide shoulders try the shoulder routine on here works great. There are about 3 extr's that you can do on top of your normal routine. 1 won't do it. You have to hit all sides of the muscles. -------------- "A will finds a way, failure is not an option" Ivan carivan@freetrainers.com Montreal Canada
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/09/22, 07:32 PM Up right rows 12x4( go over head) superseted w/ lateral raises 15x3(no rest) pull ups bentover rows/or one arm db 10, 8, 8,5 bentover laterals 15x3 arnold presses 10,8,6,4 light cleans 5,5,( for full body warmup) dls 8,5,5,4,3 ( I usually do back on shoulder day, cause of how busy I am w/ cheering and school! -------------- if you want sympathy......from me...in a dictionary look between symphony and syphillis.......there you'll find it!
snoopy13 Posts: 239 Joined: 2003/11/15	2004/09/22, 07:42 PM Behind the neck barbell press 15,10,8,6,4 lateral raises 4x8 bent over lateral raises 4x8 dumbbell shrugs 3x10 it's a pretty simple routine.
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/09/22, 07:45 PM Any way it goes, start with a compound exercise(one that fit works the entire shoulder girdle) like heavy dumbbell presses or barbell military presses. Then I would proceed to medial delts(side lateral cable or dumbbell raises for instance), then rear delts(seated bent over dumbbell laterals or cross cable rear laterals), then some trap work(could include upright rows of any kind, dumbbell or barbell..as a note these will hit different aread depending on how you do them, or you could do barbell or dumbbell shrugs). This should be a nice rounded shoulder routine that will hit all areas. Just a few examples, vary things up and you should have some fried shoulders when you are done. The delts, though 3 heads are pretty small muscles and fairly easy to annihalate. This is also due to the fact of them being so heavily utilized in bench work. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/09/22, 07:53 PM I like to do some of the other excercises first, to warm up the shoulder, after the up right rows and side laterals, I can go heavy, and not have to waste 2 sets getting warmed up on military. Not saying what your saying is wrong bb1, thats just my preferance,and whats seems to work for me without my shoulder hurting afterward. -------------- if you want sympathy......from me...in a dictionary look between symphony and syphillis.......there you'll find it!
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/09/22, 08:44 PM Yep, this is also a great way to do it. What Bigandrew proposes is a quality workout also, it is type of pre fatigue. I do this also sometimes, but normally prefer to warm up with the exercise I am starting with, with progressive light weight increases. There are as many ways to work out as you can dream of. A nice thing to do is vary it up, use all kinds of methods, shock the shoulders from different rep schemes, different exercises, etc. Be creative. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/09/23, 03:12 AM I have been doing 3 sets for about all of my exercises on body parts is 3 insufficient? Sometimes i will go 4 sets on a particular exercise. i have a feeling i've been underworking my shoulders especially today. I hardly broke a sweat at all. So start off working the entire shoulder then go and hit each head specifically? I have always started with working my side deltoid,which has been a waste of time i guess. today i did 3 different exercises on the side deltoid one set each then went to barbell military presses(Machine) Then did shrugs and then I ended with upright rows. If i feel i didn't work a muscle real good on a particular exercise i will go back later and do an extra set is this bad, good, neither?
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/09/23, 02:03 PM well are you going for strength? or "bodybuild"? If its strength you want , keep with the presses, they make you stonger and front raises, will help the shoulders and on bench press. If you Bodybuilding, do more "isolation "excercises and do all sides of the delt. I'f I strength training, I mainly do bb mil.,front raises,arnolds( high reps than bb), and shurgs. -------------- if you want sympathy......from me...in a dictionary look between symphony and syphillis.......there you'll find it!
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/09/23, 03:19 PM I'm going for more bodybuilding but strength as well. What is the difference? Will they both not build muscle? the only delt i missed was the rear correct?Although i did hit it as a secondary muscle right? What's a good bodybuiding shoulder routine then as i probably should have put it.
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/09/23, 11:21 PM I guess you can do more, skulpting, an disolation lifts for the shoulder. lateral raises cable lateral raises bent over laterals bent over cable laterals front raises arnold presses I think of those as more "bodybuilding", cause they seem to skulpt more. My opinon though -------------- if you want sympathy......from me...in a dictionary look between symphony and syphillis.......there you'll find it!
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/09/23, 11:53 PM Do either workout...they are both quality and hit the muscle well. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com