Shoulders Tonight!!!

[theharjmann]

Call me lazy but;

last night i tagged along with a guy who was training legs and today my legs are fucked!

The routine was completely different, as were the rep ranges.

Im on shoulders tonight and was hoping someone could devise a delt workout that will fuck me up! (please include rear delts and some traps)

SO...im open....hit me guys/girls!

[MVP]

Call me lazy but;

last night i tagged along with a guy who was training legs and today my legs are fucked!

The routine was completely different, as were the rep ranges.

Im on shoulders tonight and was hoping someone could devise a delt workout that will fuck me up! (please include rear delts and some traps)

SO...im open....hit me guys/girls!

OH Press
Side Lateral Raise
BO Lateral Raise
Shrugs

[theharjmann]

OH Press
Side Lateral Raise
BO Lateral Raise
Shrugs

come on guys...i do that all the time!

i want supersets, dropsets, differing rep ranges etc

[MVP]

come on guys...i do that all the time!

i want supersets, dropsets, differing rep ranges etc

Those are the only movements really necessary.

If you do strip sets with them, you could exhaust your lateral and posterior delts before the conventional press and make it harder for the rotator cuff to finalize the lockout.

[sideburnz]

i did this for a month n it caused some noticeable gains.

Militaries - 3sets
Super set reverse pec dec with rear delt flyes - 4sets
Side laterals - 4 triple drop sets
Db shrugs - 3sets - (10reps forward and 10 reps backwards=1set)

looks easy? try it. :D

[mritter3]

standing bb press--1 warm up, then 3 working heavy sets, with a drop set at the end
seated lat. raises--light, heavy, light, heavy, light
rev. db flyes--4 heavy sets
shrugs--3 heavy sets, and 1 light one to really squeeze
cable front raises--mod. weight very slow reps

[CuttDeez]

1 Arm DB shoulder press to max sets of 5 each arm
Shruggs snatch grip heavy sets of 10
dynamic side shoulder raises 3 X 10 each
Rear Delt raise 3 X 10
Front barbell raises 3 X 12
Blast strap Scarecrows 3 X 12 BW

[theharjmann]

i did this for a month n it caused some noticeable gains.

Militaries - 3sets
Super set reverse pec dec with rear delt flyes - 4sets
Side laterals - 4 triple drop sets
Db shrugs - 3sets - (10reps forward and 10 reps backwards=1set)

looks easy? try it. :D

that rear delt superset looks nasty...will be included....thanks burnz.


standing bb press--1 warm up, then 3 working heavy sets, with a drop set at the end
seated lat. raises--light, heavy, light, heavy, light
rev. db flyes--4 heavy sets
shrugs--3 heavy sets, and 1 light one to really squeeze
cable front raises--mod. weight very slow reps

seated lat. raises--light, heavy, light, heavy, light....gotta be done....thanks


1 Arm DB shoulder press to max sets of 5 each arm
Shruggs snatch grip heavy sets of 10
dynamic side shoulder raises 3 X 10 each
Rear Delt raise 3 X 10
Front barbell raises 3 X 12
Blast strap Scarecrows 3 X 12 BW


1 Arm DB shoulder press to max sets of 5 each arm...yeah buddy!

[DreamZero]

military press, 4x8-5

db shoulder press, 3x12-8

behind the back, cable lateral raise, 3x10 each side

clean and press, 5x5

snatch, 4x6

smith press, 2x15 w constant tension

neutral grip bent over flies, 4x10

enjoy

[Kingquads]

Call me lazy but;

last night i tagged along with a guy who was training legs and today my legs are fucked!

The routine was completely different, as were the rep ranges.

Im on shoulders tonight and was hoping someone could devise a delt workout that will fuck me up! (please include rear delts and some traps)

SO...im open....hit me guys/girls!

ill give ya something hardcore


seated military press
standing behind the neck press
wide grip upright row superset with front barbell raises or ez-bar
bent over laterals superset close grip upright row
barbell house shrug (do 5-8 reps close grip, wide grip, mid grip)
reverse pec-deck superset with cable or machine lateral
dumbbell shrug 3 dropsets from hell 30 reps, 20 reps, 8-10 reps
dumbbell side lateral dropsets from hell 5 fucking none stop sets 25,20,15,12,till ya puke

now this is hardcore, some will say this will overtrain train ya, some will say upright rows are bad for your shoulders but hey, lets have some fun and train hardcore!

[J Wong]

OHP 3 RM, with the 3rd rep being tough, drop to a weight where you can barely get 15, then drop to the bar and do it until you feel like you can't even do the bar.

Cross body rows dropset:
Do your "15 rep max", then drop the weight 3 times for 3 dropsets for sets of 15.


Circuit high rep DB shoulder press with high rep db laterals with high rep db raises.

Put as many 10s as you can handle on each side for upright rows, rep it out until failure, take a 10 off, do it all over again until you are left with the bar. do the bar until failure.

I have done all of this in the past and is a definite intensity booster to throw into your shoulder workouts.

[shizz702]

Take a weight that is relatively heavy and hard for you to OH press 5 reps with, and go 3 rounds with it til you get 5 reps, cleaning each rep off the floor. That will leave you toasted!

[theharjmann]

Thanks guys.....

I did some sick workout last night:

Behind the neck barbell press:
40kg x 20 reps
60kg x 10 reps
70kg x 8 reps
80kg x 6 reps
80kg x 4 reps immediately followed by 50kg x 10 reps

Bend over dumbell flyes for rear delt focus (with minimal cheating):
14kg (each dumbell) x 20 reps
20kg x 15 reps
24kg x 10 reps
28kg x 8 reps
28kg x 10 reps immediately followed by 14kg x 12 reps

Single arm cable side lateral raises for middle delt focus:
Various weights and rep ranges incluing a sick dropset at the end!

Standing double arm side lateral dumbell raises (middle delt focus):
3 sets of 14kg dumbell raises (10-15 reps)

Seated dumbell overhead press:
3 sets of 30kg dumbells (6-10 reps)

Standing 25kg plate shrugs:
3 sets of 30-40 reps immediately followed by farmers walk with 60kg dumbells (with chalk, no straps)

Wow what a workout! I finished the workout with a large banana, 1 large glass orange juice.
An hour later i ate a ton of basmati rice and lots of chicken. Then i went to bed and slept for 9 hours....perfect LOL


I was thinking of converting the weights into lbs for all you americans/canadians, but im so sic and tired of reading through this forum with a calculator in my hand, converting lbs to kgs i thought i would let you guys do the bloody same!

Peace

and thanks for the ideas guys.

[theharjmann]

P.S. that postworkout "meal" of a banana and orange juice also included a whey protein shake consisting of 55g protein!

[Kingquads]

P.S. that postworkout "meal" of a banana and orange juice also included a whey protein shake consisting of 55g protein!

nice! but next time instead of the orange juice, take in something sugary like gatorade or something, it will digest alot faster

[theharjmann]

nice! but next time instead of the orange juice, take in something sugary like gatorade or something, it will digest alot faster

i always used to down 60g of Lucozade...a drink which is pure glucose

but it wore my teeth away and the dentist told me to cut down on it!

I;ve noticed no difference between Lucozade or orange juice....at least with the orange juice im getting some Vit C in!

[Kingquads]

i always used to down 60g of Lucozade...a drink which is pure glucose

but it wore my teeth away and the dentist told me to cut down on it!

I;ve noticed no difference between Lucozade or orange juice....at least with the orange juice im getting some Vit C in!

wow....lol

[jeff00z28]

more presses imo
standing barbell military press - warmup with bar then 15, 12, 10, 6-8, 20
side raises - 20, 16, 12
seated db shoulder press-3x20
reverse flies - 3x12
shrugs 3x12
machine presses 3x1-12