Just Give me a Shoulder Workout for Today

[Forgiveness]

That's it. Make it pretty raw. I'm wanting to add size and definition. I already know all the right lifts and techniques, but if I go do the same old stuff, you know...it's not shocking the shoulders enough.

So give me YOUR idea for a shoulder workout. Exercises, Number of sets, how many reps per set, tips, etc. Be creative, and make it tough. I'm looking to spend about an hour.

[MFT81]

1. Power Cleans 5x6-9 reps

2. Seated DB Press 4x8-12 reps

3. Rear Delt flys or machine 4x8-12 (4th set do a strip set to failure)

4. Lateral Raises 3x8-12 once again with a strip set on 3rd set.

[Forgiveness]

1. Power Cleans 5x6-9 reps

2. Seated DB Press 4x8-12 reps

3. Rear Delt flys or machine 4x8-12 (4th set do a strip set to failure)

4. Lateral Raises 3x8-12 once again with a strip set on 3rd set.

Appreciated bro.
respect.

[ottomaddox]

I like Arnold Presses.

[Nismo]

1. Power Cleans 5x6-9 reps

2. Seated DB Press 4x8-12 reps

3. Rear Delt flys or machine 4x8-12 (4th set do a strip set to failure)

4. Lateral Raises 3x8-12 once again with a strip set on 3rd set.

Pretty good. I would change the power cleans to military press. IMO the military press is the meat and potatoes of shoulders. But then you wouldn't need the seated DB Press.

[spiromik]

dumbell presses 2 warm up sets then 4sets of 6-10

front raises 4 sets 8-10

side laterals 1set equals eg (8reps of 5kg,8reps of 7.5kg,8 reps of 10kg,then drop weight 8reps of 7.5kg, 8reps of 5kg) thats one set do about 3 or 4 been doing these for 3 weeks and side delts have exploded. WARNING=not for the weak.

rear dumbell flyes 4 sets 0f 8-10

dumbell rear delt row 4 sets of 6-10

this works for me hope it does for u 2!!

[MFT81]

Pretty good. I would change the power cleans to military press. IMO the military press is the meat and potatoes of shoulders. But then you wouldn't need the seated DB Press.

I usually do seated military but wanted to give people a diff idea other than the same basic 4 exercises.

[Manorexic]

1. Power Cleans 5x6-9 reps

2. Seated DB Press 4x8-12 reps

3. Rear Delt flys or machine 4x8-12 (4th set do a strip set to failure)

4. Lateral Raises 3x8-12 once again with a strip set on 3rd set.

When do you do traps?

[MFT81]

Sometimes Ill do them with shoulders sometimes with back, Most of the time I dont really specifically do trap work, just from rows deads and rack pulls.