Good Shoulder work out

[ru-ga-ru]

I have mine.

But I want to hear what yall are doin.


What is your best shoulder routine?

[UberSteroids]

I hate wokring out shoulders man..
Well here is mine...

Military shoulder press with long bar
2 sets

Upright rows with dumbbells
1 set

Upright rows with bar
1 set

Arnold dumbbell presses
1 set

Front d-bell raises
2 sets

Side lateral d-bell raises
2 sets

[soulstealer]

3 sets push press x (Heavy as I can go) 6 ish on the reps


3 sets seated dumbbell shoulder press x 10 reps


3 sets rear lateral raises x 12 reps


3 sets side lateral raises x 12 reps


3 sets upright rows x 10 reps


3 sets shrugs x 10 reps

[MuscleScience]

I have to do a bunch of girl exercises with 5 lbs weights because of two shoulder surgeries from baseball.

[MFT81]

Ive posted mine before but.........

1. Seated Mil Press 5X6-12
Super set w/
Rear Delt Flys. 4X8-12*
*(Only do 4 sets after first set of press)

2. Arnold Press 3X6-12
Super set w/
Side Laterals 3X8-12

3. Upright Rows 3X8-12
Super set w/
Front raises 3X8-12

*Feel Free to add strip sets, rest pause, Neg's, or forced reps as you see fit.

[MFT81]

Another Technique I like to do for rear delts is..............

1. I use plates instead of DB's, I feel the weight is more balanced and because they have a slimmer profile I can pull my arms back kinda like a bird w/out hitting my legs (This is where kettleballs would work awesome)

Because of this I do them bent over and have to stand on the edge of a box cause I go up to 25lbs plates and they would hit the floor as I have longer arms.

2. I like to do a drop set after each set w/ a 10 lbs plate after my working set.

The first set I use a tad of momentum to get started and always try to resist on the way down, once fatigued I imediatly use the dimes and focus on ubber strict form for a HUGE pump,

Probly my fave technique^^

[kfrost06]

Ive posted mine before but.........

1. Seated Mil Press 5X6-12
Super set w/
Rear Delt Flys. 4X8-12*
*(Only do 4 sets after first set of press)

2. Arnold Press 3X6-12
Super set w/
Side Laterals 3X8-12

3. Upright Rows 3X8-12
Super set w/
Front raises 3X8-12

*Feel Free to add strip sets, rest pause, Neg's, or forced reps as you see fit.

For your seated military presses, are they behind the neck?

[MFT81]

^^ Hell No!

no, used to years ago when I didnt really know anything not now,

Your asking cause you wanna try it? looks tempting dosent it.

[kfrost06]

It's similar to mine but you have more exercises and supersets. I think I will wait till a start my cycle before I attempt it. Currently I do:

1. Seated Mil Press 5X6-12
2. Arnold Press 3X6-10
3. Side Laterals 3X8-10 (Super set the last set, dropping 10lbs each time, e.g. 45lbs, 35lbs, 25lbs getting about 8reps each no rest)
4. Upright rows 2 or 3 sets 8-10 reps

Why did you say hell no to behind the neck? because it's bad on the shoulders? I get better results behind the neck but when I start to get heavy it does hurt my shoulders. I've been thinking of doing the front of neck, it just feels so different.

[MFT81]

yeah I dumped behind the neck years ago,

BTW I dont do this everytime, I do a similar routine to yours w/ a few diff here and there,

I guess if you want to keep doing Behind T N P its up to you,

It is a pretty intense routine I would do it like once a month at most.

[kaberle_15]

warm up light upright rows 3x12
seated smith machine military front press 4x8-12 + drop sets
bent db laterals 3x8-12
seated db front raises 3x8-12 or seated lateral raises 3x8-12
standing military behind neck press depending how i feel
db shrugs 4x12

thats usually the structure its what im doing now but i mix things up when i need to

[Ajc330]

no one does clean and press? the power clean?

[MFT81]

^^ I tried to get more into them last year, both hang clean and power press overhead,

Ill be honest, it smoked me and I stopped, I justify my lazyness by doing deads and squats thou............

[Ajc330]

i love this movement, although i am still a newb and can only do like 135 pounds of it heh

[Ajc330]

i will post pics up of me i need to eat more, which forum do the pics go?

[passthetest]

power clean isnt popular because most gyms dont have the rubber weights which should be used while performing this exercise

[Ajc330]

how come rubberweights are recommended?

[pwerfll1]

3 sets push press x (Heavy as I can go) 6 ish on the reps


3 sets seated dumbbell shoulder press x 10 reps


3 sets rear lateral raises x 12 reps


3 sets side lateral raises x 12 reps


3 sets upright rows x 10 reps


3 sets shrugs x 10 reps

hows ur weight droppin lost anythng more