What Does Your Shoulder Workout Look Like?

Stokesy

Stokesy

Full Member
As per the title. Feel like I’ve been stuck in the same routine for 9 months. Curious on what you guys do?
 
When I did a shoulder only day it'd be something like this:

High Incline Smith press or dB shoulder press

Cable side delts

Db side delts

Bent over Db raises

Reverse pec Dec

Shrugs

Now I train shoulders after chest, usually just rear delts and side delts though. now and then I'll do some sort of shoulder press usually Db press oor high Incline
 
Current workout for shoulders.

dumbbell shoulder press
1set x 20kg x 12 reps
1set x 30kg x 12 reps
2-3sets 38-42kg x 8-10 reps

Single arm side raises
1set x 18kg x 12 reps each arm
1set x 22kg x 12 reps each arm
1set x 26-28kg 8-12 reps each arm

single arm front raises
1set 14kg x 12 reps each arm
1set 16kg x 10-12 reps each arm
1set 18kg x 8-10 reps each arm

Shoulder press machine x 3-4 sets working up to failure weight.

finish off with Dorian Yates blood and guts shoulder workout. Lying front down on a bench at 45 degrees. Front raises, side raises and rear delts pull.

(I do rear delts when I train back - prefer it that way)
 
Simon90 said:
When I did a shoulder only day it'd be something like this:

High Incline Smith press or dB shoulder press

Cable side delts

Db side delts

Bent over Db raises

Reverse pec Dec

Shrugs

Now I train shoulders after chest, usually just rear delts and side delts though. now and then I'll do some sort of shoulder press usually Db press oor high Incline
Click to expand...
How long does your routine last? Mine takes about 45-60 minutes or so
 
Made good progress when I pre-exhausted with all side/front/rear raises first and then hit pressing movements. Don’t do a specific shoulder day now though.
 
I have always loved shoulder pressing. One of my favourite movements. I’ve recently bought an awesome shoulder press. Like a seated Viking press. I also love dumbbell shoulder press. Biggest ball ache with these is getting them into position.
I think keep it simple. A press then laterals. Or upright row.
 
Stokesy said:
How long does your routine last? Mine takes about 45-60 minutes or so
Click to expand...
That workout I'd usually do 1working set each exercise and then dropsets/partials/rest pause etc so it was fast about 25mins then around 15mins on bis
 
GolfDelta said:
Made good progress when I pre-exhausted with all side/front/rear raises first and then hit pressing movements. Don’t do a specific shoulder day now though.
Click to expand...
Never thought about doing the workout in reverse! Might try that you know! Nice one
 
Can’t really press anymore due to elbow issues so I just do front and side raises and upright rows

It’s fucking shite tbf. Need a press in there for truly cannonball Delts imo
 
Hammer machine press
A form of side laterals
Upright row

about 5 sets of each then do triceps after

i do rear delts and traps with back so not loads of options but might add in some front raises thinking about it
 
Stokesy said:
Current workout for shoulders.

dumbbell shoulder press
1set x 20kg x 12 reps
1set x 30kg x 12 reps
2-3sets 38-42kg x 8-10 reps

Single arm side raises
1set x 18kg x 12 reps each arm
1set x 22kg x 12 reps each arm
1set x 26-28kg 8-12 reps each arm

single arm front raises
1set 14kg x 12 reps each arm
1set 16kg x 10-12 reps each arm
1set 18kg x 8-10 reps each arm

Shoulder press machine x 3-4 sets working up to failure weight.

finish off with Dorian Yates blood and guts shoulder workout. Lying front down on a bench at 45 degrees. Front raises, side raises and rear delts pull.

(I do rear delts when I train back - prefer it that way)
Click to expand...
I do similar to you but recently i do old man workouts and I need more machines like Viking presses, crucifix cable side raises using wrist straps ( jp shows great examples ) cable rear laterals at various positions, machine laterals. Once my injuries repair I’ll go back and forth with dumbbells and cables I love cables now. Through injuries I’ve got creative and I’m quite enjoying my new workouts but there was a time I did not like cables. I’ve got tendinitis in my forearms, golfers elbow and tennis elbow :sad: some of my mates wrapped in training in due to these injuries. If they were not quitters they would of enjoyed still gaining.
 
I don't think you need presses for delts. I never did them very often as I honestly think doing front,side,back raises it's enough. Parallel bar dips hit my delts hard too.
Just my experience
 
Seated wide grip press behind kneck smith machine then adjust the incline bench and do some front presses and upright rows are my favourites
 
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