Quote Originally Posted by DaGunz View Post
They focus on different areas. Barbell rear delt rows are better for the rear deltoids and the upper back. Upright rows are better for the upper traps and side deltoids. If you already do bent over rows for your back then upright rows on shoulder day are a better compliment.

Also, two exercises for shoulders is not enough. You need three to four exercises per muscle group (two or three compound and one or two isolation). Bench presses and rows for back don't count as shoulders exercises. I saw your other post about the training split. You would be much better off working one muscle group a day, and taking two days off a week. That way you hit enough exercises with enough intensity for each muscle group and have enough time to rest/recoup/grow.

For shoulders I do clean and presses, lateral raises, close grip upright rows, and standing military presses. I do rear lateral raises on back day.


I don't agree with this^, it's a blanket statement. Where would something like HIT fall into that? If you do one excerise correctly...well that can be all you need. You may respond to lighter high volume training well, but most get better results with less....
You can have 3 excerises which rotate each work out.

Please tell why you do clean and presses and standing military presses in the same workout.