Delts/Traps workout

[bcap]

Hey guys

Accidently posted this in the lifting technique section - doesn't belong there, if a mod could delete it i would appreicate it.

Currently cutting and looking to get more definition in the shoulders. Wondering how this looks for shoulder routine tomorrow (I did back today, no worrying about shoudlers being sore)

- Cables on ground : this ones wierd, you kinda kneel down o nthe ground with the calbe on the low one and grab the handle with the hand away from the machine. pull out - works rear delts 100% if done properly
- Behind neck military press
- Side & Rear raises
- Upright rows
- Behind back shrugs
- Dumbell shrugs

Is this too much?

Thanks, Bryan

[Superballer]

I've read more than once that behind the back military can be bad for your neck, I believe.

Most recommend doing them in front as opposed to behind.

Also with traps... might be a little much depending on sets and reps. I would choose two of the exercises. And trade out one of them for the other every couple weeks.

Also shoulders look like a bit too much, they are a small muscle group, but I'll let someone else chime in.

[bcap]

I'll limit traps to upright rows and behind back shrugs - find those are the most effective. I"ll go db military press instead as well. Other than that, anything else?

[Steve80]

I would do:

Military press (hammer strength)
Upright BB rows
Side laterals
L laterals
Db shrugs

Do 2 sets of 10 if you can, then a 3rd set till failure. I have been doing this for like a month now and have see excellant results!

[bcap]

Thanks Steve - what are L laterals tho?

[bcap]

Nevermind, found it. I will try it - how about reverse cable crossovers? Grab the crossover calbes with the opposite arm and pull across the body. Heard it works rear lats pretty well.

[bcap]

how's this look?

Each set increase weight, decrease rep. Last set do until failure.

Military Press with Plate Raises in between sets
Side laterals (standing upright) with side laterals (bent over) in between
Upright rows with ez curl bar
Rear shrugs on the cables
The cable exercise i explained a post up

How's that look?

[1buffsob]

Traps should be hit well enough with just presses that you really don't need to dedicate more than 1 exercise to traps on shoulder day. Besides, deadlifts from your back day will be more than enough to make your traps grow.

Shoulders are one of the more commonly overtrained muscle groups. It doesn't take much to beat em up, so don't overdue it. I try and stick to 2 pressing exercises and 2-3 raises. Military presses should be the bread and butter of your shoulder routine. I alternate between front military presses and behind the head. When doing behind the head, make sure your arms do not go below parallel, or you run the risk of fvcking your rotator cuff. 2nd press exercise is called a "W". It's much like a military press with dumbells, except your arms extend outward to your sides at the top of the movement, making you look like a 'W' when you're fully extended. It never takes pressure off the shoulders.

For raises, I do side raises, upright rows, and reverse pec decs. Never do front raises as front delts are too commonly overdeveloped and get worked more than enough through bench, military, etc.

1buffsob

[Venum]

what part of the shoulders do upright rows directly hit?

[1buffsob]

what part of the shoulders do upright rows directly hit?

All 3 delt heads (more side and front then rear) and traps. Basically, you're hitting the enitre shoulder.

1buffsob

[bcap]

OUCH - balls, W's hurt so much.

My shoulders are in excruciating pain!

[Venum]

if you incorporate upright rows, how many sets of shrugs should be done that same day?