Thread: Need your guys opinion on my shoulder routine

An hour just on shoulders seems extreme. And 25 sets is probably overdoing it. I would stick with 3-4 exercises at 4 sets a piece, maximum. It looks like you are doing too many lateral/side raise exercises. Stick with the presses, upright rows, and lateral raises. And then just subsititute different types of side/lateral raises for each shoulder workout. Just my .02

Personally seems like to much. I just hit shoulders last night:

Sitting Dumb Bell Press: 5 Sets (Pyramid)
Side Lat Raises: 4x10,8,8,6
Front Dumb Bell Raises: 2x8,8
Bent Over Lat Raises: 4x12,10,8,8

I did more than I planned, but it was feeling good!

you guys all seem to be overdoing it to me...

Originally posted by jadakris31
you guys all seem to be overdoing it to me...

yeah i think so too, maybe you should cut down to like 3 excercise instead of 5

The only direct shoulder work I do in my routine is standing militaries for 2 sets. Each week it try to get a few more reps or if i'm at say 10-12 reps, i'll add 5lbs.

Hmm, no shrugs or anything

I am going away from the general consensus and say that I think you are doing fine. Remember everyone is different, and if a lot of sets with medium reps makes your shoulders grow and feel good, then keep it up.
Here is my routine, just to give you any ideas if ya want.
Barbell shrugs:
2 sets of 10 reps@ 225Lbs
4 sets of 10 reps@ 315lbs
2 sets of 10 reps@ 405lbs
2 sets of 10 reps@ 315lbs

Behind back barbell shrugs(smith machine):
4 sets of 15 reps@ 225lbs

Behind the neck shoulder presses:
3 sets of 10 reps@ 135lbs
3 sets of 8 reps@ 185lbs

Upright rows:
5 sets of 10-12 reps@ 90lbs

Standing shoulder flys(?) (flap arms like a bird):
5 sets of 10 reps@ 35lbs

I do this routine 3 times a week (MWF) along with arms the same day.

Establishing a good shoulder routine and being satisfied you are working all three heads properly is a tough one.

The shoulders are a small muscle group and will tire quickly if worked hard enough to stimulate them.

When you say shoulders do you also include traps and rhomboids into the group?

I have resoretd to simple shoulder workouts where in one workout I do front and mid delt work primarily with trap work thrown in.

My next shoulder day will concentrate on the rear head and rhomboids/traps with a few sets of military presses to work it all.

I select a group of exercises and on any given workout choose three of the movements to do that day. Once warmed up every set is full tilt.

I train back with shoulders so the rear heads will get a lot of work from that also.

3 times a week? that seems like way too often... twice a week at the most for that kind of workout would make more sense... but if you are happy, I am indeed happy for you...

Yea, I tend to be a little extereme right now. MFW is shoulders and arms, and TuesThurs is chest back and legs. Sat is just a heavy leg day.

I am basically just trying to get as big and as strong as humany possible without the help from juice

it's going to be difficult to make large gains with a workout that doesn't allow for proper recovery... I don't see how you can be recovering properly with that kind of routine... I'm not trying to tell you how to workout... but if you find you aren't gaining the size you would like... try more days of rest between workouts...

I am gaining good size I am also getting very strong. I believe that my 8hrs of sleep a day, and mt 9hrs of sitting on my ass at work is plenty of rest. As for when I plateau... I will be doing a routine similar to P-funks. Have you checked his "Gotta get BIG" thread? His workouts are SUPER intense. But hey it works for him.

sounds good bro

Good luck, I also enjoy working hard in the gym, gives a nice feeling of satisfaction/exhaustion afterward

Do this shoulder/trap routine and you'll be crying at the end of your workout...

4x6 clean and press
5x5 push press
8x3 leaning one-arm lateral raise SUPERSET 8x3 front delt plate raise
10x3 incline rear delt raise
6x5 snatch grip olympic pull (use a snatch grip, start with barbell just below knees, point butt out, pinch shoulders back, then forcefully push through ground with legs and upright row the bar to your chin, forcefully contract the traps at top of movement) SUPERSET 6x5 clean grip olympic pull (same as above, but grip the bar as you would grip a bar for upright rows)
15x1 overhead shrug (press barbell above head, keep it there and shrug for desired reps)
20x1 dumb-bell upright row into Cuban press (take two dumb-bells, upright row them to shoulder level, contract your traps HARD, hold for one second, then rotate your shoulders and arms so your palms face outwards)

Whenever you're shrugging, always remember to use a full range of motion and to contract the traps HARD for one second at the top of the movement.

Peace.

Sounds like overtraining to me too but whatever works for ya

i do traps on back day sicne i usually forget to do them on shoulder day. thanks for your input and i do include rhomboids. i just do threee exercises and swith it up each week. i don't thinki could do it 3 times a week. i don't think i could recover

I keep my shoulder WO short and sweet. I mix it up every week, but here is what I did the last workout. Intensity is the key.

5 sets military 4-8 reps
4 sets DB presses 8-10 reps
3 sets side laterals 10-12 reps

I do rear delt raises and upright rows on back day. Remember you get plenty of delt simulation from chest work. I train shoulders once every 4-5 days.

Originally posted by rule62
Personally seems like to much. I just hit shoulders last night:

Sitting Dumb Bell Press: 5 Sets (Pyramid)
Side Lat Raises: 4x10,8,8,6
Front Dumb Bell Raises: 2x8,8
Bent Over Lat Raises: 4x12,10,8,8

I did more than I planned, but it was feeling good!

mine is similar to this, i do sitting arnold press instead though, nothin beats it

i started using cable raises to finish, they are a killer!.. slow and controlled = ouch!

peace

Originally posted by Larva
this routine keeps me there for an hour.

i do :

Sitting arnold presses: 5x6
laterial raises : 5x6
barbell upright roll : 5x6
laying down lateral raises: 5x6
side raises: 5x6
(i keep my arms straight and lift them at my sides.)

do you guys think this is to much.
thanks for your time.

my lord!

that is WAAAAY too much for shoulders.

cut that down by one third, I do around 2 exercises for shoulders and it takes me about 20 minutes.