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Thread: Shoulder routine advice

  1. #1
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    Shoulder routine advice

    Has anyone got a good shoulder & traps blasting routine!! i feel they are lagging behind and i need to kick start them to grow again.

    My present shoulder routine is:

    Military Press

    2 x 10 reps warm up
    3 x 6 reps heavy

    Side Raises

    3 x 8 heavy

    Rear Delts

    3 x 6 heavy

    Shrugs

    1 x 15 warm up
    2 x 10 heavy

    Please advise realy need to hit them hard.

    thanks

    D221
    "Pain is Weakness Leaving the Body"

  2. #2
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    You could try a giant set routine for your shoulders

    Standing bb 1 x 6
    Smith press 1 x 12
    Laterals 1 x 24

    x 3 sets

    Basically you do your first exercise, then instantly do your second and immediately follow that with the 3rd. There is no rest between the exercises. Repeat that 3 times.

    Then do some uprights or shrugs, but i prefer to train traps on back day cause they get blasted with deads.

  3. #3
    En botella whey! Max-Mex's Avatar
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    Try this giant set for shoulders:

    DB Side Lat raises
    DB overhead press
    DB front raises

    For Traps try this superset:

    DB shrugs
    Barbell Upright Rows

    I prefer to work Rear delts with back. Same for Traps.

    Max-Mex
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  4. #4
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    max, would you not consider working one of the isolation exercises first in a giant set a bit counter productive? You will be using to much strength on an exercise which will provide less mass.

  5. #5
    confused by simplicity bradley's Avatar
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    Originally posted by Ozzymt
    max, would you not consider working one of the isolation exercises first in a giant set a bit counter productive? You will be using to much strength on an exercise which will provide less mass.
    You would be pre-exhausting the delts before moving to the overhead pressing movement, and I find that overhead presses place more stress on the front delts.

  6. #6
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    ditto to bradley...

    pain will follow

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  7. #7
    En botella whey! Max-Mex's Avatar
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    Originally posted by Ozzymt
    max, would you not consider working one of the isolation exercises first in a giant set a bit counter productive? You will be using to much strength on an exercise which will provide less mass.
    Ozzy, it's just a way to shock the muscle. For the most part triceps die out before the delts do. If you pre-exhaust them with raises, you can get more for you money when you do the presses. A lighter weight will probably be used for the presses. I woudln't use this set all the time, but it's a good way to get the muscles growing again.
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

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