What Does Your Shoulder Workout Look Like?

Discussion in 'General Bodybuilding' started by Stokesy, Jan 8, 2022.

  1. Stokesy

    Stokesy Full Member

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    As per the title. Feel like I’ve been stuck in the same routine for 9 months. Curious on what you guys do?
     
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  2. Simon90

    Simon90 Moderator

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    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
     
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  3. Stokesy

    Stokesy Full Member

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    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)
     
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  4. Stokesy

    Stokesy Full Member

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    How long does your routine last? Mine takes about 45-60 minutes or so
     
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  5. GolfDelta

    GolfDelta Competitor

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    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.
     
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  6. Mr mac

    Mr mac TM Health & Safety officer Top Contributor

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    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.
     
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  7. Simon90

    Simon90 Moderator

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    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
     
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  8. Stokesy

    Stokesy Full Member

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    Never thought about doing the workout in reverse! Might try that you know! Nice one
     
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  9. GhostOf2Can

    GhostOf2Can Top Contributor

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    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
     
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  10. Richie_Rich

    Richie_Rich Top Contributor

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    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
     
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  11. Stokesy

    Stokesy Full Member

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    Have you tried elbow straps?
     
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  12. Tronic

    Tronic Full Member

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    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.
     
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  13. Mersey Muscle

    Mersey Muscle Full Member

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    I do Military Press, Side Laterals, Dumbell Press, Dips.
    Traps and rear delts get hit on back day (supersets).
     
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  14. Big Balls

    Big Balls Top Contributor

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    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
     
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  15. vetran

    vetran Full Member

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    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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