need new overall shoulder workout

**mateo112** · 02-13-2007, 09:20 PM

i was wondering what a good shoulder workout would look like. my split for shoulder day is shoulders/triceps/calves. i was looking for the best four exercises or so that would hit the front, mid, and rear delts. i only do 2 sets on every exercise for 5-7 reps, (as heavy as possible without sacrificing form.)

any and all suggestions are welcome.

my stats are 6'3" 228 20%bf (high but i'm working on it.) just really looking to add overall size and strength to my shoulders.

**passthetest** · 02-13-2007, 09:27 PM

You only want to do four exercises for all 3 sections of delts?

**mateo112** · 02-13-2007, 09:31 PM

thats just want i was planning. if anyone else has a better idea i'm very willing to do it.

**Kevinjg** · 02-13-2007, 09:33 PM

Shoulder Press Front and Back
Front and Back Pulldown
Front Raise
Side Raise
Upright Rows
Side Rows

**mateo112** · 02-13-2007, 09:34 PM

Originally Posted by Kevinjg

Shoulder Press Front and Back
Front and Back Pulldown
Front Raise
Side Raise
Upright Rows
Side Rows

there is a useful list. right on

**kaberle_15** · 02-13-2007, 09:37 PM

I'd say do more than 2 sets and 5-7 reps per exercise

**mateo112** · 02-13-2007, 09:39 PM

i'm liking the the 2 sets of 5-7 reps (max weight with good form). it's producing good results for me.

**Kevinjg** · 02-13-2007, 09:41 PM

I don't know if anybody got any advice on this? When doing side and front raises my wrist sometimes gives way, how can i strenthen up my wrist?

**mateo112** · 02-13-2007, 09:45 PM

Originally Posted by Kevinjg

I don't know if anybody got any advice on this? When doing side and front raises my wrist sometimes gives way, how can i strenthen up my wrist?

you could take some glucosimine to help out your wrists and all your other joints. i would recommend wrist wraps but then you become dependent on them and need them all the time.

**kaberle_15** · 02-13-2007, 09:48 PM

Well if you want bulk you should be aiming for 8-12 reps and then you can do drop sets to bump up the intensity.

**mateo112** · 02-13-2007, 09:52 PM

Originally Posted by kaberle_15

Well if you want bulk you should be aiming for 8-12 reps and then you can do drop sets to bump up the intensity.

point well taken. i've read and heard that so i will incorperate in into my plan. right on.

**chest6** · 02-14-2007, 01:54 AM

overhead press of some sort 3-4 sets
another excercise...typically isolation 3-4 sets

done.

**MFT81** · 02-14-2007, 10:52 AM

Originally Posted by mateo112

point well taken. i've read and heard that so i will incorperate in into my plan. right on.

Dude, if 5-7 reps is working dont change it, Your kind of doing a M. Mentzer syle of training which I have taken a few things from.

But here is my faz delt routine that I got from none other than Craig Titus so you know its a "Killer" routine......

Superset #1.

Mill. press 6-10
super w/ 3-5x
rear delt flys with d.b. 8-12

Superset #2.

Arnold Press 8-10
super w/ 3x
lateral raises 8-12

Superset #3

Upright rows 8-10
super w/ 3x
front delt raises 8-12

**mateo112** · 02-14-2007, 11:18 AM

Originally Posted by MFT81

Dude, if 5-7 reps is working dont change it, Your kind of doing a M. Mentzer syle of training which I have taken a few things from.

But here is my faz delt routine that I got from none other than Craig Titus so you know its a "Killer" routine......

Superset #1.

Mill. press 6-10
super w/ 3-5x
rear delt flys with d.b. 8-12

Superset #2.

Arnold Press 8-10
super w/ 3x
lateral raises 8-12

Superset #3

Upright rows 8-10
super w/ 3x
front delt raises 8-12

damn right the f*ck on. i have caught so much flack talking about this way of training. you are the first one to encourage me to stick with this way.

these supersets look good. haven't done to many supersets but i am definatly gonna give them a try.

question though; arnold presses are db presses where you start with your palms facing your chest and then you twist them outward as you press the way up right?

and then the sets go like this if i'm not mistaken, 3-5 sets of the superset for the first one and then 3 sets for the last two supersets, right?

**MFT81** · 02-14-2007, 12:30 PM

#1.
Yes arnold press is done that way, I also tend to rotate the bells all the way around in a corkscrew fashion so that at the end my thumbs are a bit forward and pinkies face back to tweak the rear delt a bit.

#2. yeah the choice is yours 3-5 sets and then typically 3 sets for other two supersets.

Note alot of this program goes against your HIT style of training (I also saw and posted on your leg thread) but its a fun program to bust out of a rut.

You probably wont have a whole lot left in the tank for tris and calves.

Good luck dude!

**mateo112** · 02-14-2007, 02:43 PM

right on MFT81

**Anaboxa34** · 02-14-2007, 08:09 PM

Hey bro check out this link for arnold presses. It'll give you a rough idea of how to do it.

http://www.bodybuilding.com/fun/exer...Dumbbell+Press

BTW the chick in your avi is wicked f*ckin hot and distracts me everytime i'm bout to read one of your posts

**passthetest** · 02-15-2007, 09:09 PM

Ya i like the supersets for shoudlers also...I train mine all the time but no badass cut I guess its bc my bf isnt low enough.

**The Legend** · 02-16-2007, 08:48 AM

i wish i could actually go through a shoulder workout without pain or a joint not clicking every rep. stupid f-ing shoulders

**dboy** · 02-16-2007, 09:00 AM

Originally Posted by MFT81

Dude, if 5-7 reps is working dont change it, Your kind of doing a M. Mentzer syle of training which I have taken a few things from.

But here is my faz delt routine that I got from none other than Craig Titus so you know its a "Killer" routine......

Superset #1.

Mill. press 6-10
super w/ 3-5x
rear delt flys with d.b. 8-12

Superset #2.

Arnold Press 8-10
super w/ 3x
lateral raises 8-12

Superset #3

Upright rows 8-10
super w/ 3x
front delt raises 8-12

I like this, i did it 2 days ago and am pretty damn sore, thx

**MFT81** · 02-16-2007, 10:04 AM

awesome bro, glad you liked it. This tends to be my "Break Glass In Case Of Emergency" routine when I cant think of anything to do or I wanna totally thrash my shoulders.

For more info on raises that you may or may not be doing check out this threadWhen doing dumbell lateral raises and dumbell rear lateral raises...

**The Dynasty** · 02-16-2007, 03:59 PM

After heeding some advice from some of the vets on these boards, I've put significantly less emphasis on shoulder workouts and more emphasis on my other workouts that encorporate the shoulders:

Chest:
Flat DB Bench
Incline DB Bench

Back:
Heavy DB Row

I've really begun concentrating on doing these correctly, yet intense. I've realized that when performing these exercises I really feel a pump in my shoulders. I'm now at a point where I work my shoulders once a month (on my designated "shoulders/abs" day. During this workout, I perform 3 heavy sets of strict lifts (6-8 rep range):

1.DB Press
2.Side Lateral DB Raises
3.Rear Lateral DB Raises

Those three exercises hit all three heads. I, myself, used to have lacking shoulders. It was suggested by some of the vets over here that I may in fact be overtraining my shoulders as I was working them in pretty much every workout (minus legs). Since I've focused less on a shoulder workout each week, I've noticed more growth in that area. The one day per month that I do shoulders really is just so to give the shoulders a shock. But I've realized having a dedicated shoulder workout is unnecessary.

Just my opinion.