please critique my shoulder split.

[Kludwig64]

machine laterals 3x10-12
DB Shrugs 3 sets to exhaustion
upright rows 3x10-12
reverse shrugs 3 sets to exhaustion
DB Press/Barbell Press 3x8-10
Side Laterals 3x10-12

then i usually finish off with a quick 2 set ab routine and then 25 minutes of cardio on a treadmill.

id just like to see peoples opinions on this split and maybe take in some other ideas. thanks for the help.

[nu2bb]

machine laterals 3x10-12
DB Shrugs 3 sets to exhaustion
upright rows 3x10-12
reverse shrugs 3 sets to exhaustion
DB Press/Barbell Press 3x8-10
Side Laterals 3x10-12

then i usually finish off with a quick 2 set ab routine and then 25 minutes of cardio on a treadmill.

id just like to see peoples opinions on this split and maybe take in some other ideas. thanks for the help.

Looks real solid-one thing I might add in there is one movement that is solely for the rear delt-like bent over reverse grip db rows...if the rear delt is well developed...it makes the whole shoulder look BIG-Just a suggestion-GOOD LUCK!

[Lowdown5]

machine laterals 3x10-12
DB Shrugs 3 sets to exhaustion
upright rows 3x10-12
reverse shrugs 3 sets to exhaustion
DB Press/Barbell Press 3x8-10
Side Laterals 3x10-12

then i usually finish off with a quick 2 set ab routine and then 25 minutes of cardio on a treadmill.

id just like to see peoples opinions on this split and maybe take in some other ideas. thanks for the help.


Why both machine and db side laterals and why nothing for rear delts. Also, why the pressing movement so late in the session?

[Kludwig64]

Why both machine and db side laterals and why nothing for rear delts. Also, why the pressing movement so late in the session?

should i incorporate the presses ealier in the workout before i hit my traps? im fairly new to this way of training so im still learning. what are some good rear delt moves other than the one mentioned in the above post?

[Lowdown5]

should i incorporate the presses ealier in the workout before i hit my traps? im fairly new to this way of training so im still learning. what are some good rear delt moves other than the one mentioned in the above post?


I would recommend you do a pressing movement first even two using a barbell and then dumbbells, a side lateral movement and then 1 or 2 rear delt moves. You can use bent over laterals seated or standing, reverse pek dek, nose pulls etc for rear delts.

I would do traps last.

[bovat]

if your new, then id just say stick to the basics:

bb press
laterals
front raises
bentover laterals
bb shrugs

plain and simple. If your not very developed then dont worry about hitting weak points, because i dont suspect you really have any weak points right now, just train evenly.

[Lowdown5]

if your new, then id just say stick to the basics:

bb press
laterals
front raises
bentover laterals
bb shrugs

plain and simple. If your not very developed then dont worry about hitting weak points, because i dont suspect you really have any weak points right now, just train evenly.

I personally think front raises are overkill if you are doing any kind of benching for chest be it with a barbell or dumbbells. These really hit the front delts hard. But you can do front raises if the need is there for more front delt.

[sanga]

If you are new then I`d stick to presses and upright rows, shrugs would be done on back day.

If intermediate/advanced I`d add in laterals for side and front, also rear.

Most people do far too many exercises for side delts IMO and so overtrain them.

[j. ViLLA]

Good stuff. You should think about adding this to the part when you do side lateral raises.
When you finish each set, immediately pick up a much heavier weight, something you cannot raise all the way up, and do partial reps (reps of 6-8) to finish off each of the three sets. I just added this recently to my shoulder routine while doing side lateral raises and i'm seeing great results.

[BiG in NYC 823]

All mentioned are solid tactics to "improve" your shoulder routine, but I would really second the suggestion that you should do your Shoulder Presses earlier in the workout.

Unless, you specifically mean to pre-exhaust your shoulders, but nothing adds mass to the delts as Overhead presses and doing them first will allow you to lift heavier weights. Translating to greater strength and muscle mass.

Contine with the hard work and lift smart and strong!

[Kludwig64]

If you are new then I`d stick to presses and upright rows, shrugs would be done on back day.

If intermediate/advanced I`d add in laterals for side and front, also rear.

Most people do far too many exercises for side delts IMO and so overtrain them.

well im still new to all of this but ive been working out in splits for about 4 months now but i appreciate all of the help boys

[npeezy]

i would start with a pressing movement...either seated db or bb, then move to db side laterals OR bb upright rows, then do a rear delt movement, either bent over db laterals or reverse pec deck, then if you feel the need to do some front delt work do some bb raises or db raises...

so in total it should look like this...

bb/db press
db side laterals/upright rows
rear delt laterals
front raises

shrugs should be done after back.

[sanga]

Then how about the following....

Shoulder press 3 sets 6-8 reps
Side laterals 3 sets 10-12 reps
Rear laterals 3 sets 10-12 reps

Simple, basic and it works providing you are using heavy enough weight.

Be careful with going too heavy on the side laterals, easy to injure yourself, your delts should be very tired anyway after the heavy presses.

[shizz702]

Then how about the following....

Shoulder press 3 sets 6-8 reps
Side laterals 3 sets 10-12 reps
Rear laterals 3 sets 10-12 reps



That looks much better.

[airborneIRON]

i do a tri set of shoulder raise movements. i set a cable machine handle to the lowest hole and do side laterals, then front, and then bend over and do rear laterals. its a pretty good burner.

[Gunz]

i always go with my heavy presses early in the routine.. this is how you build size... once in awhile i'll preexhast with side laterals to start but thats just to switch things up... heres what my routine looks like

warm up

Db shoulder press 4 sets
BB shoulder press 3 sets
seated side laterals 3 sets
reverse pec deck 4 sets

bb shurgs 4 sets
machine shrugs 3 sets

routine changes slightly here and there but i always have a heavy pressing movement early in my routine

[airborneIRON]

anyone use that hammer strength leverage shoulder press station?? how's it feel?

[killyouintheface]

anyone use that hammer strength leverage shoulder press station?? how's it feel?

I used it when I first started. It's okay, but you miss out on touching a lot of the muscles that stabilize something like a standing barbell press, or DB presses. The machine does all that for you, so all you have to do is press up.

[rego]

I used it when I first started. It's okay, but you miss out on touching a lot of the muscles that stabilize something like a standing barbell press, or DB presses. The machine does all that for you, so all you have to do is press up.



Just started using smith machine for seated presses.......i really like....great pump..

any comments on the smith...?? for presses.....

[airborneIRON]

the smith press seems to be pretty popular, unfortunately for me, the one in my gym is angled a few degrees..

[shizz702]

Me personally I think you should press with free weights, but if you like the smith machine go for it.

[killyouintheface]

Me personally I think you should press with free weights, but if you like the smith machine go for it.

I used a Smith machine once on upright rows, and really disliked it. I imagine I'd hate it for pressing.

It just felt really unnatural to me.

[Braindrop]

The smith machine at the hotel I stay at every month is great for military press, but absolutely sucks for bent and standing rows.

Gunz -
I notice you do both barbell and dumbbell military press. Are these working different areas, or are you just going for a ton of work in that motion?

Just to stay on thread, my usual shoulder/tricep day:

Bench Tris
Barbell Military Press
Skullcrushers
Shrugs
Dumbbell Side Raises

I do the shrugs to failure, the rest are on 3x8 at the moment.

[In Flames]

Current Shoulder workout.

3 x 4-6 Hammer Strength Military Press
3 x 6-12 Strict Seated Side DB Laterals
3 x 12-15 Bent-over Lateral DB Raises or Machine Reverse Fly's
1 x 30-50 Seated Machine Side Laterals

[killyouintheface]

My shoulder workout right now looks like:

Standing barbell press
upright rows
rear flys
shrugs
seated DB presses

And I throw in some crunches and other core stuff to top it off.