I need a new shoulder routine

[likelifting]

I've read bits and pieces through some of these threads but still have some questions.

I want to start using more dbs. Should I abandon my routine completely or just work in a couple new while dropping a couple excersizes?

Currently I'm...

Doing 4 sets of cable work on each delt, side, rear and front.
Smith machine 5 or 6 sets of shoulder presses.
I hit the circuit machines. There are 3 for shoulders I use.

I use dbs sometimes, but think db's need to be a regular for my shoulder routine.

So should I throw this out or just start a couple new excersizes and drop a couple that I'm currently doing? I feel like my shoulders have stopped growing.

Thanks.

[MickeyKnox]

BB military press top of head - 2 x 12 rep warmups. Then 3 working sets of 5-8 reps. The one drop set, finish with 15 reps.

Smith machine behind head - 2 x 12 rep warmups. Then 3 working sets of 5-8 reps. Then one drop set, finish with 15 reps.

Arnold press DB - 2 x 12 rep warmups. Then 3 working sets of 5-8 reps.

Side lateral DB raises - 2 x 12 rep warmups. Then 3 working sets of 5-8 reps. Then one drop set, finish with 15 reps.

Finish shoulder workout with upright rows, super set with shrugs.

*Free weights ONLY. Do this for 4-6wks then change it up and include, add, or swap for cables.
**Note: when using the Smith machine for behind the head exercise, be VERY careful and use smooth contraction of mucsle. Control the weight at all times!

[kelkel]

To me it simply looks like your overworking your delts. Go back to basics, reduce the sets, increase the pace. My shoulder work consists of about 9 "working" sets. Hell, your doing 12 just on a variety of lateral raises. It's not how much you do. It's the intensity of what you do.

[likelifting]

To me it simply looks like your overworking your delts. Go back to basics, reduce the sets, increase the pace. My shoulder work consists of about 9 "working" sets. Hell, your doing 12 just on a variety of lateral raises. It's not how much you do. It's the intensity of what you do.

I only work shoulders 3 times a week. Just kidding. I think you are on to something. I felt like I stopped growing and started doing more sets. Thanks

BB military press top of head - 2 x 12 rep warmups. Then 3 working sets of 5-8 reps. The one drop set, finish with 15 reps.

Smith machine behind head - 2 x 12 rep warmups. Then 3 working sets of 5-8 reps. Then one drop set, finish with 15 reps.

Arnold press DB - 2 x 12 rep warmups. Then 3 working sets of 5-8 reps.

Side lateral DB raises - 2 x 12 rep warmups. Then 3 working sets of 5-8 reps. Then one drop set, finish with 15 reps.

Finish shoulder workout with upright rows, super set with shrugs.

*Free weights ONLY. Do this for 4-6wks then change it up and include, add, or swap for cables.
**Note: when using the Smith machine for behind the head exercise, be VERY careful and use smooth contraction of mucsle. Control the weight at all times!

I like it. I'm going to give it a go on Wed. Thanks.

Anyone....Do you change workouts every 6 weeks? Or just add 1 different excersize and rotate another one out? Or a complete change?

[kelkel]

I do whatever I feel that day. My equipment is limited though so it's more basic as I workout in my basement.

[ironbeck]

I do whatever I feel that day. My equipment is limited though so it's more basic as I workout in my basement.

Yea kel you belong in the basement u animal! limited equipment, I picture a dark musty basement and kel do curls with a 2x4 and cinder blocks screaming and sweating all over the place like a mad man lol
Your not aloud in public anymore.

[likelifting]

At this point in my lifting knowledge, I need a set routine for at least chest, shoulders and back. I might miss something if I don't have that. I do like the day where I can go in and work on symmetry and anything I've missed.

Thanks fellas.

I did do the Arnold press today to try it. Not hard to grasp at all and I definitely felt it.

[Bio-Active]

Side lateral raises are were its at bro. I dont do much over head press anymore cause of my back but i do sade lateral raises front lateral raises and incline bench. Thats all i need for shoulders bro Oh yeah reverse Pec deck for rear delts as well

[likelifting]

^ Side lateral raises...cables or free weights? Or change it up?

[Bio-Active]

^ Side lateral raises...cables or free weights? Or change it up?

I prefer free weights for side lateral raises bro. Dumbells

[likelifting]

Got it. Thanks fellas. I have enuf here to put a new routine together. I'm actually going to start taking a notebook with me that has my routine and to start logging my work. I've never been this serious about lifting.

[Bio-Active]

Got it. Thanks fellas. I have enuf here to put a new routine together. I'm actually going to start taking a notebook with me that has my routine and to start logging my work. I've never been this serious about lifting.

Good luck and train hard!!!

[stpete]

Alternate heavy Smith Machine and heavy DB's.

Super Set lateral and front raises.

Alternate reverse pec deck and seated bent over db's.

That's typically what i do. If i have more in the tank i'll do single arm cables w/high reps or front raises w/45lb plate.

Just something to think about.

good Luck

[MotoLifter]

Alternate heavy Smith Machine and heavy DB's.

Super Set lateral and front raises.

Alternate reverse pec deck and seated bent over db's.

That's typically what i do. If i have more in the tank i'll do single arm cables w/high reps or front raises w/45lb plate.

Just something to think about.

good Luck

I do something very similar, only I super set seated lateral raises with bent db reverse raises. Have seen some good development from this routine so far.

[Bio-Active]

I do something very similar, only I super set seated lateral raises with bent db reverse raises. Have seen some good development from this routine so far.

I love side lateral raises, front lateral raises,reverse peck deck and dumbbell presses

[ironbeck]

I think sometimes its as simple as changing up your weight and number of reps.

[likelifting]

Thanks peeps. I've copied, pasted this in a document for future reference.

Appreciate all the input.

[likelifting]

Wanted to thank peeps for their posts in this thread. I don't have a set shoulder routine like I have in the past, but am incorporating and switching up my routine with these suggestions and its working. I broke out of that plateau or whaterver was happening.

[likelifting]

I got a great workout from reverse peck deck.

[Kaytime]

http://www.youtube.com/watch?v=xzTFY...eature=related

I honestly took a few exercises out of Jim Cordovas routine and not only did my shoulder come out well rounded they exploded... One Arm Dumbbell Upright Row = replacement for side laterals as this had brought them out soo soo much for me. Im wider then ever

[likelifting]

Holy shit that video was great. I've got some great info out of this thread. Hope other have too.

I have to start doing more rotator cuff excersizes, but like you said, one arm upright row will be added. Love working out shoulders. I'm told its my strong point so why not work em.

[jj341]

I do db raises front, side and back and finish up with behind the neck bb and upright rows/shoulder shrugs.

[PeteyP]

I always have Arnolds in my shoulder routine. I mix it up sometimes but arnolds are always there!

[dj erk15]

In my opinion a shoulder workout isnt complete with out shoulder press and shrugs. shoulder press front, side lateral raise, arnold press then finish up with some shrugs. There are so many work outs i love i tend to change it up every 6 to 8 weeks