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Can someone give me a disgustingly tough shoulder routine?

nuttz51

nuttz51

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Get Shredded!
My shoulders always seem to lack behind everything else. Can someone share their routine?
 
Dumbell side laterals – Do these seated. I want you to hold the flexed position at the top for a split second. Do 3 sets of 15. This is going to burn like fire. 3 total work sets

Goal – Supramax pump



Dumbell press – Do these seated with a back support. Find a weight that is a tough 10 and do 3 sets of 10 with it. Don’t lock these out. Keep the dumbbells moving. 3 total work sets

Goal – Train explosively




Rear delt destroyer – Let’s finish this week in style. Ok lay on an incline utility bench and swing 60 reps. Then drop the weight and do 30 reps, then drop the weight and do 10 more rep. Lights out delts. 1 total work sets

Goal – Supramax pump

Mountaindog Workout!
 
Since on a mild cycle I hit them 2x a week, the androgen receptors in my shoulders respond quick to a cycle. I grab 20 lb dumbells, do slow side laterals clamping at the top for 20. rotate the "pinky" finger up at the top, just over level the way Arnie did it. Immediately head to the military press machine, the burn will be delayed usually. With a weight for 15 reps, squeeze out the acid from the previous set. Try to bring your fists together through the whole movement. This keeps the tris from cheating the delts. Head to the dumbells after a minute or so of rest, do front dumbell raises with a top pause for 20. This is one set, repeat 5 times. I seldom go over 35 lb dumbells for these, my shoulders seem to like volume, also saves my rotator cuffs from damage. I finish by heading to the pec-deck, sitting backwards and getting a weight I can do for 15 reps for rear delts. A very tight clamp when arms are out, feel it back to your vertebrae. 5 sets, I do it Monday and Friday. @ 50 minutes if I do my part.
 
I take a more traditional approach to shoulders. I work real delts on back day so. High reps don't really work for me so, I go low reps. So, I won't get into my reps

DB side laterals. 6 sets with a double drop.
Shoulder press. 5-6 sets. I don't do DBs at all for theses because we don't have anything heavy enough.
DB front lateral. 4 sets higher reps.
Shrugs or upright rows. 5 sets. I alternate these every other week. When I do upright rows a do both wide grip and narrow grip
If I am feeling good I will burn out on a pin selectable shoulder press machine. For this, I will use the parallel grips, use the stack for as many reps as I can get for 3-4 sets.
 
My shoulder day

everything 4 sets 8-12 reps

reverse pec deck
db or machine side laterals 6 sets
face pulls
military press
rear delt cable flys
Db Arnold presses
Rear delt laterals (lying or cable)
Front raises (incline bb/cable)
db/bb shrugs 6 sets.

Great pump! Has been working well for me.
 
This was mine today plus traps

Delts & Traps
DB Side Raises
30'sx10x3

Crucifix Cable Side Laterals
100x10
140x10
180x10

Shrug Machine
475x10x3

Seated Military Press
140x10
180x10
230x5

Rope Facepulls
150x10
160x10
170x10

BB Front Row
140x10
160x10
180x10

Cross Cable Facepulls
180x10
200x10
220x10

DB Front Raises
30'sx10x3

HS Front Military Press
300x10x3

BB Shrugs
360x8x3

DB Y Press
55'sx10x3

DB Shrugs
100'sx10x3

Reverse Incline Flys
30'sx10x3

DB Front Row
70'sx10
75'sx10
80'sx10

Straight Arm Pulldown
80x10
90x10
100x10

Pec Deck Reverse Flys
135x10
150x10
165x10
 
Jesus that all seems like a lot of volume for delts.
 
Do this workout and call me in the Morning
 

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I call this press city. You are going to be shooting for 16-22 reps a set, set at top of pyramid can be 8-12 reps nice heavy weight.

You can do this on the smith machine if you want to really focus on the delts. I like to do it that way.

Overhead barbell press 12 sets pyramid the weight. Do each weight twice, for example

135lbs 2 sets
155lbs 2 sets
185lbs 2 sets
205lbs 2 sets
185lbs 2 sets
155lbs 2 sets

Repeat for behind the neck barbell overhead press.

Finish off with 3 sets of side laterals.

Have someone drive you home....
 
Damn, some of you guys are doing a ridiculous amount of volume for shoulders. I know this is relative to the lifter, but hasn't been much talk about the weights used in these exercises. My shoulders have always been one of my better body parts and I like to hit them as heavy as possible.
Here's my current routine and the weights I'm at right now.

Seated side dumbbell laterals
*2 warm up sets with 10lbs dumbbells for 25 reps
20lbs x 15
30lbs x 15
40lbs x 12
50lbs x 10
60lbs x 10
Seated military press (currently using LifeFitness shoulder press machine)
200lbs x 15
290lbs x 12
380lbs x 10
470lbs x 8 good reps, 2 partials
Upright rows, barbell (Charles Glass style)
135lbs x 12
155lbs x 12
175lbs x 10
195lbs x 10
Face Pulls w/rope
80lbs x 15
95lbs (full stack) x 12
110lbs x 12
110lbs x 12
Rear dumbbell lateral raises, on incline bench
30lbs x 15
35lbs x 12
40lbs x 12
45lbs x 10
 
I've personally noticed my best shoulder progress come from moderate volume with a good amount of weight.
 
TouaregV8 said:
Damn, some of you guys are doing a ridiculous amount of volume for shoulders. I know this is relative to the lifter, but hasn't been much talk about the weights used in these exercises. My shoulders have always been one of my better body parts and I like to hit them as heavy as possible.
Here's my current routine and the weights I'm at right now.

Seated side dumbbell laterals
*2 warm up sets with 10lbs dumbbells for 25 reps
20lbs x 15
30lbs x 15
40lbs x 12
50lbs x 10
60lbs x 10
Seated military press (currently using LifeFitness shoulder press machine)
200lbs x 15
290lbs x 12
380lbs x 10
470lbs x 8 good reps, 2 partials
Upright rows, barbell (Charles Glass style)
135lbs x 12
155lbs x 12
175lbs x 10
195lbs x 10
Face Pulls w/rope
80lbs x 15
95lbs (full stack) x 12
110lbs x 12
110lbs x 12
Rear dumbbell lateral raises, on incline bench
30lbs x 15
35lbs x 12
40lbs x 12
45lbs x 10
Click to expand...

I didn't list weights but, we would get along great in the gym together. I go heavy.. I can't get excited or intense about high reps and lower weight. I start at about 8 reps though and on pressing movements wind up 4 to 6. Side laterals my last workout I started at 12 reps wound up at 6 with 75s and did a double drop. Before I started my cycle I went to a new gym with a LF shoulder press machine 450 lbs of weight(not including handles) for 6. I work out at my gym on a hammer strength and the amount of leverage is quite different...about 60 or 70 lbs worth. Last workout went 440 weights only same reps. Lower reps just work better for me.
 
Military 1st 4 sets,then forward, upright, side lateral 4 sets 10 each superset all 3. Done 20 , 30 min out . shoulders smoked
 
liljoe said:
I didn't list weights but, we would get along great in the gym together. I go heavy.. I can't get excited or intense about high reps and lower weight. I start at about 8 reps though and on pressing movements wind up 4 to 6. Side laterals my last workout I started at 12 reps wound up at 6 with 75s and did a double drop. Before I started my cycle I went to a new gym with a LF shoulder press machine 450 lbs of weight(not including handles) for 6. I work out at my gym on a hammer strength and the amount of leverage is quite different...about 60 or 70 lbs worth. Last workout went 440 weights only same reps. Lower reps just work better for me.
Click to expand...

Amen, brother. I use that principle on all movements. To me that's what causes hypertrophy, consistently placing a maximum load on the muscle in an effort to get it to adapt to that load. You'll NEVER see me in the gym chasing a "pump".
 
It's very interesting everybody's approach on shoulders. I like the variety. It's all about what works for you. No right or wrong way.

I've separated my left shoulder twice in motorcycles crashes and broke my left clavicle. So going heavy for me is possible, but it does hurt a bit. So I go light to moderate, but superset everything.

Here's my workout:

SMITH MACHINE:

Seated wide shoulder press w/45 plate per side 10 x 10
Superset w/plate shrugs 45lb 10 x 15 Hold and squeeze at top.
30 second rest in between sets. After 5th set, 3 min rest.

Seated Dumbbell Press:
55lb 4x10-12
Superset w/side delt raises 20lb 4x15
30 sec. rest between sets

Delt raise machine
superset w/rear delt flys
These machines are next to each other in my gym, so I just jump back and forth between them. Weight is light....55-75lb range. 4 sets. Reps 15-20. No rest between sets.

Seated Dumbbell rear delt raises
15lbs. 5 x 15.
30 second rest between sets.

Face Pulls
4 x 15
Drop set, no rest.

I've gotten great results from this workout. I've tweaked it over the past year or so. I've only recently started hitting the rear delts because they were lagging so bad lol. My delts are one of my best features. They really pop on shoulder days.
 
Everyones different. But what works for me are presses presses and then more presses. My shoulders are my best body part. My pecs are what lag for me.
Also, if you pump up your lats it will make your shoulders pop.
 
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