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?
How long does your routine last? Mine takes about 45-60 minutes or soWhen 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
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 bisHow long does your routine last? Mine takes about 45-60 minutes or so
Never thought about doing the workout in reverse! Might try that you know! Nice oneMade 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.
Have you tried elbow straps?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
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 some of my mates wrapped in training in due to these injuries. If they were not quitters they would of enjoyed still gaining.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)