delts

[nostradamas]

im doing some delts tomorrow and im tired of doing the same routine any help that you guys can give me.

[Papi93]

Push Presses 4 sets of 8-12 reps
Wide-Grip Upright Rows 4 sets of 8-12 reps
Wide, Pronated-Grip Bent-Over Rows 4 sets of 8-12 reps
Barbell Shrugs 4 sets of 8-12 reps

[nostradamas]

what about shoulder width suponiated grip bent over rows

[Papi93]

what about shoulder width suponiated grip bent over rows

They will hit the rear delts as well but I would place that on upper back and lat day.
On supinated-grip rows, you're elbows come in closer to the body and thus, the stress in placed lower in the back (mid to low trapezius).