Thread: complete shoulder program

i start with two compound movements with a posterior deltoid movement between the two, then isolate each head. goes sorta like this:

military press (3 sets)
lying rear lateral raise (3 sets) (here)
upright row (3 sets)
anterior deltoid cable raise (2 sets)
lateral deltoid cable raise (2 sets)
posterior deltoid cable raise (2 sets)

remember, the deltoid is not a very big muscle (being split into 3 separate parts) so its extremely easy to overtrain this muscle.

i also had a problem with my shoulder popping in and out of socket, it used to do that during lateral deltoid raises. switching from dumbbells to cables fixed the problem for me, so maybe try that, cant guarantee it, but give it a shot