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  1. #1
    Baba is offline Associate Member
    Join Date
    Apr 2004

    Help me out with a delt workout.

    When I do delt I do not get the pump I get when I do other body part. I hear guys say "OMG I can't raise my arm my shoulders ache." I need that.

  2. #2
    SwoleCat is offline AR Hall of Fame
    Join Date
    Dec 2002
    What do you do?

    Shoulders never need to be beaten up.


  3. #3
    insanepump621 is offline Member
    Join Date
    Sep 2004
    do some arnold dumbell presses but start at like 70 lbs or so forth and go down 10 pounds and do it for 5 sets for your first excerise my shoulders are almost toast when im done with that do low reps

  4. #4
    Join Date
    Sep 2004
    Here is one that that can be FUN!.

    Start with the 10's for 25 reps,
    Go immediately to the 20"s for 12
    Go to the 30's immediately for 10
    Hit the 40's for 8. No rest.

    Do this twice and you will not be able to move your arms. I do it once in awhile for
    a change up. Adjust the weights as necessary. Do not rest through the set, then give it 2-3 minutes or so and do another set, and then delt's are done.

    Anyway, just a thought. It sure is fun tho! Remember NO cheating.


  5. #5
    Aboot's Avatar
    Aboot is offline Banned
    Join Date
    Apr 2004
    Not a well known name.
    Push presses, followed by laterals, then upright rows. I don't think rear laterals are needed if you do enough rows on back day.

    Traps are a separate issue.

  6. #6
    taiboxa's Avatar
    taiboxa is offline "Vanity Redefined" ~VET~
    Join Date
    Feb 2005
    lol im not telling :D
    Presses: DB or BB Behind neck(its my fav)
    Rear delt-1arm@time: bent over DB/Cable ltrl raises 1:1:2 tempo
    Standing ltrl rais: 2:1:2 tempo
    Rotator cuff: theraputic excercises done beging to warm up 20reps
    Shrugs: Reverse grip on BB usually i do a 2:3:2:3 tempo 2 seconds to raise it hold for 3, 2 to lower, let it hand for 3 to big stretch/tear.
    all 3 sets all 8-12 reps ALL SLOW/CONTROLLED

  7. #7
    anabolicwannabe is offline Associate Member
    Join Date
    Aug 2004
    clean. and. jerk.

  8. #8
    J-Dogg is offline Anabolic Member
    Join Date
    Oct 2001
    Anyone ever see the video with Jay Cutler doing lateral raises? He did them awful IMO but some how it works for him. He never brings them past his ribs!

    Shoulders are the part I'm really trying to improve on, trying to get that nice line between my delts and bicepts all the way around my arm.

    Heavy Arnold presses, lighter concentrated intense sets of front and lateral raises and finish off with up rows and don't forget hammer curls when working bicepts.

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