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  1. #1
    HOLLYWOOD's Avatar
    HOLLYWOOD is offline Senior Member
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    shoulder width lagging...

    im lagging in the shoudler width department,and the rear delt also, they're decently thick, but my bone structure doesnt allow me to have wide shoulders very easily, here's my current routine, im starting to think the volume on my shoulder day is what's holding me back but tell me what you think!

    day1-chest/tris
    -incline bench
    -flat db press
    -weighted dips
    -skulls
    -close-grip bench

    day2-back/bis
    -weighted chins
    -bent-rows
    -deads
    -straight bar
    -standing db curls

    day3-rest

    day4-shoulders/traps
    -db press
    -military press
    -upright rows
    -seated laterals
    -reverse pec-dec
    -bent over rear db flies
    -shrugs

    day5 -legs
    squats 10x10
    leg curls 3x10
    standing calf raises 5x10

    day6-rest

    day7-repeat

    *all exercises are done with 3 sets of 4-6reps except legs, so what do you think

  2. #2
    HOLLYWOOD's Avatar
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    ????

  3. #3
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    HOLLYWOOD is offline Senior Member
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    guys common now... im in need here

  4. #4
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    ReX357 is offline "Toughest & Best Looking Guy Around Here"
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    Quote Originally Posted by HOLLYWOOD
    day4-shoulders/traps
    -db press // this or military press... not the two together
    -military press
    -upright rows
    -seated laterals //f*ck that, upright rows only
    -reverse pec-dec // or bent over rear db flies
    -bent over rear db flies
    -shrugs
    Too much volume. I do one exercise for each head and it's the best... Try working with 3 second negatives.

  5. #5
    HOLLYWOOD's Avatar
    HOLLYWOOD is offline Senior Member
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    you think laterals are a waste of time???

  6. #6
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    They are not a waste of time you just already have a movement that hits your side delts. You don't need more. And I personally react better to upright rows. Just my 0.02

  7. #7
    HOLLYWOOD's Avatar
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    Quote Originally Posted by ReX357
    They are not a waste of time you just already have a movement that hits your side delts. You don't need more. And I personally react better to upright rows. Just my 0.02
    do you think uprights will stimulate better because it's more of a heavy compound exercise???

  8. #8
    Deezuhl is offline Anabolic Member
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    Quote Originally Posted by ReX357
    ... Try working with 3 second negatives.
    this has sparked growth in many areas for me. especially biceps!!!

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