Need new shoulder routine

[snowwolf]

My shoulders where growing great for awhile but ive kinda been stuck a few weeks development wise. So basically id like to hear what brutal **** you guys can come up with.

I like to feel my shoulders really pumped up and burning at the end so help me out here fellas. I want some hard ****, i want to struggle with it and really have to push myself.

My gym has dumbbells (all the way up to 200lbs), smith machine, barbells, a seated press machine that is at an angle ao you can face it to hit more front delt or sit standard to load more side delt, all the standard cable stuff (high and low cables), we have a side lateral machine coming arriving in a few days i believe, your standard seated barbell shoulder press type rack setup.

Let me know if you have any more questions about what we may or may not have but i believe i got everything should related listed.

Goals: physique competitor, need those big ass shoulders and im also a trainer so any new methods of torture im always eager to learn.

 

[Woody]

Does your gym have a Hammer Strength Pulldown? If so, go on the side where you put the plates (not where you sit) and use it as a shoulder press. I add bands, too.

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The machine I use is very similar to this. This was the closest I could find on googles.

 

[snowwolf]

Does your gym have a Hammer Strength Pulldown? If so, go on the side where you put the plates (not where you sit) and use it as a shoulder press. I add bands, too.

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The machine I use is very similar to this. This was the closest I could find on googles.

The iso pulldown? Unfortunately no, its about the only thing id love to get but havent the space for it untill i take a wall out and expand the gym.

 

[MikeG5]

Don't over think it. Go in and stick with the basic and go heavy, intense, work the muscle don't just move the weight, and try different techniques like pause reps, dropsets, supersets, etc.

But a few workouts...

Seated Barbell Shoulder Press: 4x8
Behind The Neck Press on Smith Machine: 4x10
SUPERSET:
Seated DB Lateral Raises w/ Seated DB Rear Delt Fly: 4x12
Face Pulls: 4x15

Cable Laterals: 4x12-15
Single Arm Cable Rear Delt Fly: 4x12-15
Cable Front Raises: 4x12-15
DB Shoulder Press: 4x8


SUPERSET:
Wide Grip Rows for Rear Delts w/ DB Rear Delt Fly: 3x10-15
DB Shoulder Press: 4x8
SUPERSET:
DB Lateral Raises w/ DB Front Raises: 4x10
Single Arm Cable Upright Rows: 4x12

Lots of variety. Some times start out with rear delts, some times lateral, sometimes a pressing. I really like supersets for shoulders. Great pump and I've found what works best is heavy pressing and then moderate/lighter weight on all accessory stuff and really go for the pump, supersets, dropsets, longer time under tension, just fill it with blood. Only other two shoulder exercises that aren't pressing that I'll go heavy on is front raises and lateral raises with dumbbells. Everything else I don't focus on the weight as much.

 

[polarcat]

I feel like there's so much you can do with shoulders. I like to work them back to front with rear, front, and side lateral raises then upright rows on a cable machine. Like really torch them on these movements and then move into heavy sets of compound movements. So basically burn out on the iso then totally ruin them with compound movements, but still work with weight you can do good form with shoulders can be delicate.

Sometimes I'll also do triple and quad sets, like 3 or 4 movements in a row without stopping. That could be either your main workout or a finisher after a main military or dumbbell press workout.

Another quick thing, sit up on your knees on a bench and do 2 arm dumbbell shoulder press. It's really hard

 

[briandward1]

My go to for the last couple weeks has been:

Side laterals
Start with 20's and get 10. Rest 30 seconds grab 25's, get 10 again. Rest 30. Continue moving up until you can no longer get 10 (a little bit of English is ok here). Once you fail, run the rack back to where you started hitting failure in every drop.

Seated barbell shoulder press 4x8-10. Rest pause on last set.

-Bent over rear db flies 4x10. Keep the movement abbreviated. The rear delt it a little muscle and the farther we bring the Dumbbells up, the more rhomboid and trap we involve.

Upright row superset with standing behind the neck barbell press 4x12-10

Alternating dumbbell front raises lying on and incline. These are oddly difficult because of where the maximum tension falls in the range of motion. 4x12-15 holding every rep at the top. After every set, drop the weights and do the motion using just your arms and squeeze the hell out of your delts.