What does your favorite shoulder routine consist of?

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    gabe9615's Avatar
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    What does your favorite shoulder routine consist of?


    just curious on what everyone is doing on shoulder days. I have stalled a bit and am looking for a new lift or two to get me over the hump.

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    Seated dumbell presses or seated military behind the neck--barbell

    Followed by a combination of rear delt work using dumbells/cables

    Finishing off with front delt exercises.

    The front part of the delt gets a lesser priority as they are worked during a lot of other pressing exercises.
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    A. Seated dumbbell press
    4 x 6-8 reps

    B1. Upright rowing
    3 x 10-12 reps

    B2. Seated incline lateral raise
    3 x 10-12 reps

    C. Arnold press
    3 x 8-10 reps

    D. Lateral raise
    1 x 100 reps (take pauses if needed)

    E. Barbell power shrugs
    5 x 5 reps

    big shoulders baby! i cant stand the common look of arms that overpower shoulders
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    brk_nemesis's Avatar
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    BB and DB presses for mass.

    Ill rotate from high rep front/lateral/bent over raises at the beginning to pre-exhaust all heads before presses,.. and then comeback the next time and do presses first, then all the raises. Works like a charm.
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    pre-exhaust medial delts with raises, then hit heavy military press (12/8)

    same deal using rear delt flies and upright rows

    Do 3 sets of each.
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    Seated BB/DB press5 x 5-10reps (to failure)
    Front plate raise 4 x 6-12
    Lateral raise 4 x 6-12
    R.delts or shrugs 4 x 6-12
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    BB press, Arnold press, lateral raise, rear delt raises.

    Than I usually do power cleans and shrugs for traps on the same day.

    Every once in a while when I am feeling froggy, I will do some full on clean and jerks or snatchs. Total body compounds with focus on shoulders.
  

  
 

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