I am pretty sure my routine is good! Getting stretch marks from my upper chest through my pits to my shoulders so I know what I am doing is working! had some people the other Day tell me I was doing to much So I have tweaked a bit and I am back to See what you think! I will explain Why I do Each Exercise. In case you were wondering... 5-8 reps for everything does not work very good for me! I need a higher rep count! been watching a lot of training vids and reading a lot of articles and noticed more and more that very few stick to 6-8 reps for mass! I have tried them both and yield way better gains with 10-15 rep range get a better pump too!

1) Light Stretching

2) Seated Barbell Presses 1Rep Front / 1Rep Rear 135# 6F / 6R 135# 4F / 4R 155# 3F / 3R (strength.. Hits all 3 upper areas of the delts Strength build muscle)

3)Seated Arnold Presses 60's X 15 70's X 12 70's X 8 (works all 3 areas and gives me a great pump

4) Hammer Strength ISO Shoulder Press 2 plates ea side X 12 3 pl ea X 8 (feel a great burn on the top of my delts and I like the Movement

5) Front Dumbell Laterals 35's X 15 40's X 12 45's X 8-10 (works the front head of the delts great!)

6)Seated Side Laterals 30's X 15 35's X 12 (works and burns the median head )

7)Seated cable side lateral machine Stack failure 1-2 sets (lasr set so as not to cheat as with d-bells)

8)Seated rear deltoid machine 125 X 12 140X 10 155 X 6-10 (works the rear delts obviously!)

Traps:

1)Wide Grip Upright Rows 115 X 15 130 X 10 145 X 6-8 (Mid/lower Traps)

2)Superset Front and Behind Dumbell Shrugs 1 Set in Front 1 Set in back
3 sets of each 6 sets total

3)Dumbell Shrugs 80's X 20 80's X 17-18 90's X 15 90's X 12-15 100"s X 10 100's X 10

4)Hammer Strength Standing Squat Machine 2 sets of shrugs with 2 plates on each side to failure (usually 15-25 reps)


Thats it

Yes I know it does seem like a lot but where do I cut it? The 1st 3 exercises are for the same area's but just different variations! the rest fo the exercise all hit a different part of the shoulder or trap! where do i shorten this up? Every time I try and shorten it I feel guilty that I am taking an exercise out that is going to cause one are to suffer! As I said I can watch the stretch marks on my chest and fron delts get worse and worse by the week so I know the routine is working Help me shrink this down and keep the same intensity!