Shoulder help please

[n5605r]

My shoulders do not seem to respond by getting bigger. They are getting stronger, but they have looked the same for a year. Below is my current routine , if anyone has some ideas that have worked for them, I am all ears. Thanks.

Frequency of work out is about every 4 to 5 days for shoulders.

Smith machine front shoulder press - warm up, followed by 4 sets of 12 (about 155 pounds average weight for this one)

DB Lat raises - 4 sets of 12 to 15 (15 to 20 pound DBs)

Rear delt machine - 4 sets of 12 (stack is usually set between 60 - 80 lbs)

Upright cable rows - 4 sets of 12 (stack is usually set between 80 to 100 lbs)

I don't do any specific front delt movements due to shoulder pain. Please critique my work out.

 

[Rodja]

Ditch the machines and do wide upright rows with a bar and rear flies with DBs.

 

[suncloud]

Ditch the machines and do wide upright rows with a bar and rear flies with DBs.

the key is to do them wide

close grip will target the traps more than the delts. i do mine on a smith machine with my pinkies on the "rings". in my experience, it widens the heck out of your shoulder girdle

 

[ecosocialist]

Arnold Presses did it for me =]. Another key is recognizing adaptation. Switch up your routine, diet, weight, etc. to figure out just what your body will respond to.

 

[ccapone1153]

if youve been doin the same routine that you posted for a while i would switch a few things..

1) stop doin smith presses, instead do dumbbell presses. 2 warm up sets + 3 or 4 work sets
2) db lat raises always a good thing to do second, if you do them standing normal try them seated or visa versa.
3) Rear delt machine, maybe try BENT OVER dumbell lat raises as an alternate
4) finish up with 3 more sets of presses if you did dumbbells first try a shoulder press machine (almost every gym has one) or arnold presses.

and most importantly... EAT!!

 

[TURUGBY]

way to many reps, cut it down to sets of 8 reps, pyramiding the weight up. Go for some heavy DB lat raises and arnold presses as well, these will really help.