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  1. #1
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    whats your sholder day like?

    mine is military press 4x6, 8 if good day.

    then military press with dumbells(whatever thats called) 4x8


  2. #2
    nsa
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    DB shoulder press 4 sets
    front raises 3 sets
    lateral raises 3 sets
    reverse flye's 3 sets

  3. #3
    Beernutz's Avatar
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    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

  4. #4
    bubbathegut's Avatar
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    military press
    db press or shoulder machine
    barbell shrugs
    db or behind the back shrugs
    lateral raises
    front raises

  5. #5
    bubbathegut's Avatar
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    in a unreal 2004 voice; triple post.


    hehe

  6. #6
    bubbathegut's Avatar
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    aw man, where did they go

  7. #7
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    Quote Originally Posted by nsa
    DB shoulder press 4 sets
    front raises 3 sets
    lateral raises 3 sets
    reverse flye's 3 sets
    EXACTLY what ive been doing the past few years. works like a charm except, i rotate militarys and shoulder presses EW.

  8. #8
    daos is offline Associate Member
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    Quote Originally Posted by bubbathegut
    in a unreal 2004 voice; triple post.


    hehe

    i am teh pwnzor in 2k4

    «|ñYd|»Ðåø§»{HîT} is the name... nothing but instagib 135/35 low grav baby.

  9. #9
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    Quote Originally Posted by diablo27185
    Military press 4 sets

    Arnold press 3 sets

    Front lateral raises 3 sets

    Side lateral raises 3 sets


    I am always changing things around to keep gaining.
    arnold press? is that what the hulk does in pumping iron? screeming AAAAAAANOLD...crazy guy

  10. #10
    SKiN is offline Member
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    The hulk... you mean Lou Ferrigno? lol

  11. #11
    RON's Avatar
    RON
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    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

  12. #12
    63190's Avatar
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    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

  13. #13
    Testsubject's Avatar
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    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

  14. #14
    Prime's Avatar
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    i dont have a shoulder day.
    I split it up and incorporate it into my chest and back days.

  15. #15
    Jack87's Avatar
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    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

  16. #16
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    still wondering what arnold presses are?

  17. #17
    Warrior's Avatar
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    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...

  18. #18
    Warrior's Avatar
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    Quote Originally Posted by )(PimP JuicE)(
    still wondering what arnold presses are?
    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.

  19. #19
    Devourer's Avatar
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    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.

  20. #20
    kc's Avatar
    kc
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    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

  21. #21
    Hypertrophy's Avatar
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    Monday- 3 sets of Standing DB Presses
    Wednesday- 3 sets of side laterals
    Friday- 3 sets of Military Bar Presses

  22. #22
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    Quote Originally Posted by Warrior
    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.
    Hell yeah, Arnold presses are sweet. I get a huge shoulder pump when I do those.

  23. #23
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    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-

  24. #24
    bermich's Avatar
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    SHOLDER = Spell it with me: SHOULDER... Good job.

  25. #25
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    ohhhhhhhhhhhhhhhhh daaamn, forgot to click the spell check button.

  26. #26
    bermich's Avatar
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    lol. just fvckin witcha.

  27. #27
    BDTR's Avatar
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    Same as mine pretty much. Barbell presses then dumbell presses.

    It's all i need.

    Quote Originally Posted by )(PimP JuicE)(
    mine is military press 4x6, 8 if good day.

    then military press with dumbells(whatever thats called) 4x8


  28. #28
    BDTR's Avatar
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    btw, my barbell presses are no more than 5 reps (3 at the lowest) and the dumbell presses are 10-12

  29. #29
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    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.

  30. #30
    *Narkissos*'s Avatar
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    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.

  31. #31
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    im starting to do shoulders after chest. i dont do pressing movements, and only a few sets of sides, and a few of bent

  32. #32
    Prime's Avatar
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    i cant do barbell millitary press, anyone else unable?

  33. #33
    Warrior's Avatar
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    Quote Originally Posted by Prime
    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...

  34. #34
    Prime's Avatar
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    Quote Originally Posted by Warrior
    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...
    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.

  35. #35
    Warrior's Avatar
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    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.
    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.

    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)...

  36. #36
    Prime's Avatar
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    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.

    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.

  37. #37
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    Quote Originally Posted by nsa
    DB shoulder press 4 sets
    front raises 3 sets
    lateral raises 3 sets
    reverse flye's 3 sets


    mines the exact same thing.

  38. #38
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    military presses, lat raises, rear delts and front delts, then heavy shrugs...

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