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  1. #1
    rotty508's Avatar
    rotty508 is offline Junior Member
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    cud use some shoulder help

    was woindering if anyone had a good shoulder workout i can try. its mainly my outer head that SUCKS. I have done several different workouts and could never really build a nice outer. I primarly do either DB or Smith press's, front & side laterals, reverse flys for rears. Thanks

  2. #2
    Hoopwxf is offline Female Member
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    DB press, smith press (imo free weight, military press, should be done instead of the smith machine), lat raise. Would not worry to much about front and rear delt as front gets hit with a chest workout and rear gets hit with a back workout. Go heavy for 4 sets of 6-8 reps, with one warm up set of 20 and a warm down set of 20.

  3. #3
    rotty508's Avatar
    rotty508 is offline Junior Member
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    I only have a smith machine in my gym, i just dont have the room for a rack yet, will my pressing movements suffer alot due to only using a smith. Thanks

  4. #4
    Vegas Kid's Avatar
    Vegas Kid is offline Senior Member
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    I generally start of with seated side lat raises so that I isolate the shoulder and not my arms. I think that most peoples arms tire out before their shoulders do so I like to do iso. exercises first and then move on to the compound movements.

    Warmup,

    3x10-12 seated side lat raises
    4x10 arnold presses
    3x10 cable fly's (each arm seperately)
    3x8-10 standing military press (barbell) -use belt so back doesn't break

    Hope this gives you some ideas

  5. #5
    Neo's Avatar
    Neo
    Neo is offline Senior Member
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    Don't forget shrugs!!!!!

  6. #6
    Vegas Kid's Avatar
    Vegas Kid is offline Senior Member
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    good point neo! Actually I don't workout my traps, just think I look wider without them built up. Just a personal thing.

  7. #7
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    bad_man is offline Anabolic Member
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    Check out BigKev's routine. I've been following it for a month and am getting HUGE!

    Today was shoulder day - they hurt so good!!

  8. #8
    Neo's Avatar
    Neo
    Neo is offline Senior Member
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    Originally posted by Vegas Kid
    good point neo! Actually I don't workout my traps, just think I look wider without them built up. Just a personal thing.

    Shrugs = Big Traps = Ripped Shoulders!!!!!!! Do them! They are worth it!!!

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