- 12-28-2009, 03:45 PM
- 12-28-2009, 05:10 PM
well, it depends on what kind of split you are using. If using a 4 day, I've always had success with this:
Seated Db press: 4x12,10,8,6
seated db lateral raise 3x12,10,8
db reverse flys 3x12,10,8
If you so choose you can also work your traps with your shoulders. You would just add 4 sets of shrugs. I recommend you work your shoulders at a minimum of 48 hours after your chest. A split like chest/biceps monday, legs tuesday, wendsday rest, thursday shoulders/tricep, friday back/calves, would work.
- 01-01-2010, 09:02 AM
01-02-2010, 02:48 PM
Some lateral raises. Dumbell one arm or 2 arm. Cable lateral raises. Hit the rear delts be doing bent over rear delt fly's or standing one arm cable rear flys. These are great additions and you can do them on a chest day. The mass of the shoulder muscles are so small, most people over train them.
“Lord, whom shall we go away to? You have sayings of everlasting life"- John 6:68
WHAT has science offered?
01-02-2010, 03:35 PM
front delts - military press
mid delts - smith upright rows - index finger on "ring" (close grip targets traps)
rear delts - face pulls
01-02-2010, 06:20 PM
Standing Military press
rear delt raise on a bench or with bent knees
mid delt raise
Then I like to do the stallone arm wrestle in the semi move......j/k =)
01-03-2010, 04:12 AM
When i want growth in my shoulders its all about reps and the pump! I rarely do low reps on my shoulders, when i do its usually just to add a little shock to the muscle.
My typical shoulder routine looks like this:
DB press: 6x12 (3 of which are warm ups)
Wide Grip upright row: 3x10-12, make em heavy!
Lateral Raises: 4x12-15
Incline barbell Front raises: 2x15
I work Posteriors on back days.
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