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Shoulder workout completed...critique needed!

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Posted by: ruggaz

I did 4 exercises.
Standing
Behind Neck Press: 12,12,10 at 50pound for warmup and 3 X 5 at 70pound working sets
Alternating DB Above head press 3 X 5 at 30 pound (per DB)
Seated
Millitary Press at 3 X 5 of 60pound
Alternating DB above head press 3 X 5 at 30 pound

My Notes:
Umm i failed on the last rep of the last set on those exercises. Left deltoid appears weaker than right, dumbells sometimes failed 1 rep before right deltoid failure.
This workout is intended for mass.
Cut either the sitting or standing alternating DB - which?

Any suggestions, changes etc

Thanks


Posted by: gopro

Your workout is only hitting ONE head of the deltoids directly: the front or ANTERIOR head. You also need to hit the side or MEDIAL and rear or POSTERIOR heads as well. A better mass routine would be...

-dumbell or military presses...3 x 6-8
-wide grip upright row...2 x 8-10
-rear lateral...2 x 10-12


Posted by: TJohn

Quote:
-wide grip upright row...2 x 8-10
gopro, how wide do you grip the bar for those and what are the advantages of both narrow and wide grips?

TJohn


Posted by: MeanCuts

I always include side lateral raises in my shoulder routines,I can't help it I love them


Posted by: Scotty the Body

I like using the cables for side and bent laterals, the tension is constant through the movement so momentum is less of a problem.


Posted by: gopro

Quote:
Originally posted by TJohn
gopro, how wide do you grip the bar for those and what are the advantages of both narrow and wide grips?

TJohn
The wider grip will force your elbows out further and recruit the side deltoid head strongly. This is a great mass builder for the delts. The closer grip will work more of the trapezius and anterior delt.

The WG is just outside shoulder width.


Posted by: Monolith

Quote:
Originally posted by gopro
Your workout is only hitting ONE head of the deltoids directly: the front or ANTERIOR head. You also need to hit the side or MEDIAL and rear or POSTERIOR heads as well. A better mass routine would be...

-dumbell or military presses...3 x 6-8
-wide grip upright row...2 x 8-10
-rear lateral...2 x 10-12
What was the website that had .gif's of different exercises?

I can't picture wide grip rows. :/


Posted by: Scotty the Body


Wide grip looks much like this but with hands just a little further apart.


Posted by: Burner02

I would also scrap trhe behind the neck presses? Go to the front. Behinds, stress the rotator cuff..


Posted by: MeanCuts

Quote:
Originally posted by Scotty the Body

Wide grip looks much like this but with hands just a little further apart.
Can't ask for a better demo than that


Posted by: MeanCuts

Quote:
Originally posted by Burner02
I would also scrap trhe behind the neck presses? Go to the front. Behinds, stress the rotator cuff..
Totally agree i don't do any behind the neck presses because their dangerous and their not absolutely necessary.I do behind the neck pulldowns I just go light.


Posted by: Monolith

Quote:
Originally posted by Scotty the Body

Wide grip looks much like this but with hands just a little further apart.
awesome, thanks scotty!


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Shoulder workout completed...critique needed!


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