Is this too much for a shoulder workout?

[Tommy Gunn]

This is what I plan on doing for my shoulder workout:

Seated overhead dumbell press 10,8,6,4
Front barbell raises or seated dumbell raises 12,10,8,6
Wide grip upright rows 10,8,6,4 or seated side dumbell lateral raises 12,10,8,6
Standing bent over reverse flys 12,10,8,6
Seated rear rotator cuff exercise 14,12,10,8
Barbell shrugs 12,10,8,6

Is this too much or is it just right?

Would I be better off dropping the front raises?:

Seated overhead dumbell press 10,8,6,4
Wide grip upright rows 10,8,6,4 or seated side dumbell lateral raises 12,10,8,6
Standing bent over reverse flys 12,10,8,6
Seated rear rotator cuff exercise 14,12,10,8
Barbell shrugs 12,10,8,6

If I'm doing seated overhead dumbell press, do I still need to do front barbell raises seeing that they both pretty much hit the front delt? Or would it be wise to do both?

[ginkobulloba]

I only see one pressing movement, which I don't think is enough. That's your only real mass builder, you know? All those other exercises are more for detail. I see a lot of people have a fear of overtraining, but really I think it's nonsense. There's nothing wrong with training at high volume if you let your body recover by getting enough rest.

Take out one or two of those raises and incorporate another pressing movement, that'd be my suggestion.

[JNel04]

just curious but why dont u save the shrugs for back day?

[europeman]

i dont think it is overtraining, my routine was:

seated dumbell press: 5 sets going down to 4 reps
seated military press: 5 sets going down to 3 reps
side dumbeel raise: 3 sets around 10 reps
behind the back side kabel raise: 3 sets around 10 rep
side cable raise: 3 sets around 10 rep
machine pressen: 3 sets of 6 reps
front dumbel raise: 3 sets around 8 reps
wide grip shrugs: 4 sets going down to 5 reps
front plate raise: 1 drop set starting wirh 25 kg going down to 2,5
standing shpulder press: 3 sets: maxing out the last rep


I did this once a week on monday and it worked fantastic, currently I am training shoulders twice a week with les volume, but i think the one mentioned above worked better

[S.P.G]

I only see one pressing movement, which I don't think is enough. That's your only real mass builder, you know? All those other exercises are more for detail. I see a lot of people have a fear of overtraining, but really I think it's nonsense. There's nothing wrong with training at high volume if you let your body recover by getting enough rest.

Take out one or two of those raises and incorporate another pressing movement, that'd be my suggestion.

I personally think your shoulders will grow fine with one pressing movement, shoulders are very easily over trained, I usually recommend people hit them after chest as the shoulders will be 80-90% trashed from doing chest 1-2 sets D/B press and 3 laterals I do laterals first as I think they add more size to the lateral head giving you more width and roundness the anterior head has had all the stimulation it needs during chest training this way for the average individual seems to be productive, but there will always be the genetic freak that can train shoulders on separate days with 6 sets of press ect ect

[S.P.G]

i dont think it is overtraining, my routine was:

seated dumbell press: 5 sets going down to 4 reps
seated military press: 5 sets going down to 3 reps
side dumbeel raise: 3 sets around 10 reps
behind the back side kabel raise: 3 sets around 10 rep
side cable raise: 3 sets around 10 rep
machine pressen: 3 sets of 6 reps
front dumbel raise: 3 sets around 8 reps
wide grip shrugs: 4 sets going down to 5 reps
front plate raise: 1 drop set starting wirh 25 kg going down to 2,5
standing shpulder press: 3 sets: maxing out the last rep


I did this once a week on monday and it worked fantastic, currently I am training shoulders twice a week with les volume, but i think the one mentioned above worked better

WOW....see above post!! this is what I’m talking about!! that worked for him but 95% of average trainees would over-train for sure..

[ScottyShotty]

Traps and delts are often done in the same routine. One can often support the other in exercises. You can decide which is lagging of the two and adjust accordingly, but if you want your traps to grow as fast as your delts, I would keep dumbell press(best front), side dumbell raises(best side), bent rear lifts(3 sets with weight,2 with heavy cables)
then 3 exercises for traps-hammer strength shrugs, dumbell shrugs, behind the back smith machine shrugs-3 sets of each..imo