mine is military press 4x6, 8 if good day.
then military press with dumbells(whatever thats called) 4x8
:lift:
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mine is military press 4x6, 8 if good day.
then military press with dumbells(whatever thats called) 4x8
:lift:
DB shoulder press 4 sets
front raises 3 sets
lateral raises 3 sets
reverse flye's 3 sets
standing BB militar press 3 sets 4-10 reps 1.5 min rest between sets
seated DB shoulder press 3 sets 4-10 reps 1.5 min rest
rear dealt bent over raises 3 sets 8-10 reps 1 min rest
shrugs 4 sets of 10-20 reps 1 min rest between sets
military press
db press or shoulder machine
barbell shrugs
db or behind the back shrugs
lateral raises
front raises
in a unreal 2004 voice; triple post.
hehe :banana:
aw man, where did they go
EXACTLY what ive been doing the past few years. works like a charm except, i rotate militarys and shoulder presses EW.Quote:
Originally Posted by nsa
Quote:
Originally Posted by bubbathegut
i am teh pwnzor in 2k4 ;)
«|ñYd|»Ðåø§»{HîT} is the name... nothing but instagib 135/35 low grav baby.
arnold press? is that what the hulk does in pumping iron? screeming AAAAAAANOLD...crazy guyQuote:
Originally Posted by diablo27185
The hulk... you mean Lou Ferrigno? lol
Mine is delts and traps:
Seated db press 12,10,8,6
lateral db flys 4x12
cable front raises 4x12
reverse fly machine for rear delts 4x12
Dead lifts 12,12,10,8,6
Heavy db shrugs 4x12
I used to do:
4x8 clean and press to warm up
1x6 1x4 1x2 push press
1x8 1x6 1x4 heavy up right row
4x8 DB Laterals
DB press 3X8
BB press 3X8
lateral raises 3X12 or 15
reverse DB flyes 3X12 or 15 super set with read delt machine 3X12 or 15
BB front raises 3X8
Done
i dont have a shoulder day.
I split it up and incorporate it into my chest and back days.
Delts/Tris
Upright Rows 4 sets 10-12 reps
Seated Barbell Press 6 sets reps 12,8,6,4,8,12
DB Laterals 3 sets 10-12 reps
Skull Crushers 4 sets 8-10 reps
Seated French Press 3 sets 8-10 reps
Pressdowns 3 sets 10-12 reps
still wondering what arnold presses are?
I typically prefer one of two workouts:
One is a low intensity, longer rest intervals. I start up with heavy Militray Front Barbell Presses, than do One Arm Arnold Presses (done on the military bench holding one side while lifting with the other - getting a good stretch), then normally static holds of Side Laterals. I do Rear Delts with Back...
The other is a Holistic, high intesity style as such:
A: Military Front Barbell Press, 2-5 reps, explosive 2-0-2
B: Side Dumbell Laterals, 12-15 reps, rythmic 4-0-2
C: Standing Upright Barbell Rows, 40 reps
They are performed NONSTOP in this fashion: A,B,A,B,A,C,A,B,A,C,A,C,A - one big set... dropping the load as you fatique. Delts keep up pretty well though...
Its the press where you start with the holding the dumbells so that your palms face your head. Then as you push up you twist it into a traditional mid range - palms facing away from your face.Quote:
Originally Posted by )(PimP JuicE)(
i like to do:
side laterals X 3 (pre exhausting)
military press X 2
DB press X 2
front raises X 3
upright rows X 3
rear delt raises X 3
rear delt pulls X 3 (from a cable row i pull to my neck)
nothing like 20 sets to get something done!
this is what my shoulder routine looks like if im doing 1 bodypart a day.
DB Shoulder presses 5 x 10, 8
Lateral Raises 4 x 8
Front Raises 4 x 8
Incline Lateral Raises (lying on side) 4 x 8
Upright Rows 5 x 10, 8
Monday- 3 sets of Standing DB Presses
Wednesday- 3 sets of side laterals
Friday- 3 sets of Military Bar Presses
Hell yeah, Arnold presses are sweet. I get a huge shoulder pump when I do those.Quote:
Originally Posted by Warrior
I do reverse flys on my back day. I just try and focus using my back muscles to pull it back. I guess it does my shoulders too, but i dont hit my shoulders a lot individually.
-B-
SHOLDER = Spell it with me: SHOULDER... Good job.
ohhhhhhhhhhhhhhhhh daaamn, forgot to click the spell check button.
lol. just fvckin witcha.
Same as mine pretty much. Barbell presses then dumbell presses.
It's all i need.
Quote:
Originally Posted by )(PimP JuicE)(
btw, my barbell presses are no more than 5 reps (3 at the lowest) and the dumbell presses are 10-12
bdtr you dont NEED anything to work on LOL.. you're a beast man. haha im sure you've probably heard that 100 times already though.
My routine use to be:
Barbell Press (behind neck)
Barbell Press (In front)
Upright row
Right now it's:
Bent Laterals
Side Laterals
Front Laterals
Military Press
Upright Row
This week tho (Cus my energy was low-ish) i did:
Bent Laterals
Side Laterals
Clean And Press
BarBell Shrugs
Each Routine works really well for me.
im starting to do shoulders after chest. i dont do pressing movements, and only a few sets of sides, and a few of bent
i cant do barbell millitary press, anyone else unable?
Are you doing them to the front? Much safer than to the rear (staying away from pressing or pulling in your verticle plain will save your shoulders) - this is another pressing movement I do thumbless too, BTW...Quote:
Originally Posted by Prime
i injured my shoulders over a year ago (the first time) feels like i get a huge buildup of pressure in the joint (right side). Yeah i press to the front, i dont nececcarily think its safe to press behind.Quote:
Originally Posted by Warrior
Have you ever tried that trigger point therapy? Basically you use a rubber mallet-type tool and message the point where the pain is originating (do a search on the Net - here is one site). A handy thing for a g/f or wife to do. I was reading about this... a few months ago... in the McRoberts' Beyond Brawn book (pretty basic reading but his fundamental are good refreshers). Apparently he cleared some pain he developed from a long time back (I believe he said sports-related) using this method.Quote:
Originally Posted by Prime
I had developed bad shoulders working in my verticle plane (even employing the old shoulder dumbell flyes at one point) - I learned what caused the injury and started a preventative approach from then on. The symptomatic approach ended up being a bout on Prednisone - but for an entirely different reason... but they felt perfect after that treatment (an anaphylactic shock)...
interesting idea. When i injured my shoulder the first time i lost the ability to do any kind of flies, millitary presses or upright rows. My bench suffered terribly. Well i can shoulder press using db's and i did flies with 30lbs a side (a massive drop) for the first time in over a year last week. I gave shoulder presses a go about 5 months ago. Man they hurt like ****! i think its something to do with my rotator cuff. I have just accepted that its something i have to avoid now.Quote:
Originally Posted by Warrior
Quote:
Originally Posted by nsa
mines the exact same thing.
military presses, lat raises, rear delts and front delts, then heavy shrugs...