Need a killer delt workout....help!

angryswoles

angryswoles

New member
Right now I'm doing this:

3x8 seat shoulder press w/ DB
3x8 side/front lateral raises or "bird" raises (arms stay bent bringing dumbbell up to shoulder height)
3x8 side raises (entire arm is completely straight bringing dumbbell up to shoulder height)
3x8 reverse flys or upright rows
3x8 shrugs

I am unable to do front raises because it severely hurts my left shoulder. It's only this certain movement, every other shoulder movement and lift I can do fine.

what do you think?
 
For killer delt workout I suggest trying out doing some DB clean and presses before everuthing else to pre exhaust and get an early pump. Do 4 sets at 12 reps.
Also you could throw a couple sets of pulls on the cable cross in, with the pulleys up as high as possible, grab the left cable (no handle) with your right hand and the right with your left hand, for 20 reps. The constant tension is great.
 
I guess mostly personal preference. I feel like I can get a more fine tuned range of motion that way.
I normally do them simultaneously to save time but they definitely could be done effectively one arm at a time too.
 
0071982WC said:
Are you targeting the rear delts with these?
Click to expand...

Rear and outer. I do them on my knees (forgot to mention that. Nohomo) and my arms go directly over my head, down to my sides, and then slightly behind me.
Killer pump!
 
FL3X MAGNUM said:
Rear and outer. I do them on my knees (forgot to mention that. Nohomo) and my arms go directly over my head, down to my sides, and then slightly behind me.
Killer pump!
Click to expand...

Right on! Lol. So it's more of a side lateral crossover. I'll give it a try. I normally stick to db when training delts, but this sounds interesting. Shoulders are my favorite part to train.
 
0071982WC said:
Right on! Lol. So it's more of a side lateral crossover. I'll give it a try. I normally stick to db when training delts, but this sounds interesting. Shoulders are my favorite part to train.
Click to expand...
There u go, that sounds like a good name for it lol. Yeah shoulders are second for me next to a good bi/tri day. Definitely some fun workouts for shoulders though.
 
Try doing
4x military press
3x db side raises
3x cable lateral raise
3x bent over lateras
7x Rear pec deck
 
What I find helps achey shoulders is grabbing a plate (whatever weight you like),grab it like a steering wheel ( hands about 10 and 2 o clock ) and do front raises that way.

Prolly not as effective as DBs, but way more than doing nothing :D
 
waynaferd said:
What I find helps achey shoulders is grabbing a plate (whatever weight you like),grab it like a steering wheel ( hands about 10 and 2 o clock ) and do front raises that way.

Prolly not as effective as DBs, but way more than doing nothing :D
Click to expand...


Good tip, still a little tender though. This injury as plagued me for years. It's deep in my shoulder, doc said I tore something and it never healed right on the bone or something. Said it's either surgery or just live with it.

I've been able to grab a kettle bell with both hands and do front raises that way
 
A great finisher at the end of a workout is a delt triad/superset. Pick a db with which you can do 12 lateral raises, 12 bird raises, and then 12 overhead presses all back to back. Rest 30 seconds and repeat. Do it one more time and you're good. Best shoulder pump I've ever had the first time I did it. If you're not sure about a weight, go lighter rather than heavier. Those bad boys get wicked heavy that last set.
 
Do what you're doing, and do isometric holds as long as you can hold it on the last rep of you set or 2-3 sec of each rep for your raises, flys, rows, not presses lol.
 
What I did yesterday instead of standing front and side raises one arm at a time with 40pd DBs was do seated raises with little 10 pounders, both arms at the same time, 3 sets of 12, and what a nice pump I got!
 
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