Could do with some adivce please guys!

[jjfman]

yoo guys im looking to build some mass through my workout but my shoulders are lagging compared to the rest of my body due to an injury i had and couldnt really train then heavy for quite a long time.

for my shoulders i currently do this

DB shoulder press 3sets 10 8 6
Upright Row 3sets 10 8 6
Rear delt Fly 3set 10 8 6
superset DB side lateral raise with Barbell shurgs 3sets 12 10 8
DB arnies

i have been doing this for a while and think i need to change it up bcoz i have adapted to this any1 with any criticisms on this workout or if ye could advise me on a new workout all together it would be much appreciated cheers guys.

[DangerDave]

Are you on gear? I think you're doing too much man.

Try doing:

barbell shoulder press 2 sets
dumbell shoulder press 2 sets
lateral raises 3 sets

Personally I love the smith for barbell shoulder press, can really pack on the weights.

[jjfman]

im experimenting with a dbol only cycle to see what kind of gains i can get and maintain.
i know alot of ppl disagree with this and i dont mean to sound disresprectful but dont bash it lol

and i want all 3 heads of my shoulder developed front side and rear thts why i do that much work on them.

[ranging1]

Are you on gear? I think you're doing too much man.

Try doing:

barbell shoulder press 2 sets
dumbell shoulder press 2 sets
lateral raises 3 sets

Personally I love the smith for barbell shoulder press, can really pack on the weights.

good suggestions

if you wanna bring out your front deltoid dry doing

2 sets dumbell shoulder press, rep range 6-8
then 1-2 sets of machine shoulder press, reps 8-10 (focus on a smooth movement with this exercise, slow down with the negative motion, and force it back up, then repeat)

for middle deltoid, try upright rows but use a grip just (about 2cm each arm) within your shoulder span

do 1 set 10 reps

rest 3 minutes

2nd set 8 reps, and superset it with 10 dumbell lateral raises

3rd set 8 reps, drop seted with another 4 reps


your rear delts should be training on back day, not your shoulder day

[jjfman]

i like the shound of that thanks mate

just so that i know how to get rear delt into my back workout out can ye help me out on what i should be doing on back workout, this is what i do now

3sets max wide grip pull ups
3 sets behind head lat pull down
3 sets bent over barbell row
3 sets deadlift

[ranging1]

i like the shound of that thanks mate

just so that i know how to get rear delt into my back workout out can ye help me out on what i should be doing on back workout, this is what i do now

3sets max wide grip pull ups
3 sets behind head lat pull down
3 sets bent over barbell row
3 sets deadlift

ouch thats dissapointing workout lol

okay new workout
Workout A
2 sets pull ups using a v bar, rep 5-7 (add weight to urself to you fall in this rep range)
1 set pull ups wide grip, reps 6-8 (not to wide, just comfortable) (add weight to urself to you fall in this rep range)

then alternate between workout B, and C each week

workout B
1 set pull ups, (with hammer grip) reps 8-10
3 sets bent over t bar rows, rep 6, 8, 8
2 sets cable row with lat pull down bar (wide grip)
3 sets barbell shrugs, reps 8, 10, 12
2 sets reverse fly on peck deck reps 8, 10

Workout C
5 sets deadlift reps 8, 6, 5, 10, 8
2 sets barbell shrugs reps, 12, 15
2 sets reverse fly on peck deck

so the workout split would look like

week 1: workout A, B
week 2: workout A, C
week 3: workout A, B
week 4: workout A, C
etc

[jjfman]

That sounds alot alot better I'm gunna get writing up a new programme now so that I know exactly what I'm doing.
Thanksalot for your help mate