shoulder workouts

**I Are Baboon** · 08-14-2001, 04:15 PM

What kind of shoulder workouts do you guys perform? My shoulder routine is getting kind of stale and I need something new. Here's a typical shoulder routine for me:

dumbell presses or barbell presses
side lat raises or front lat raises
Hammer Strength presses
machine lat raises

I usually do four sets of each, pyramiding from 10 reps down to 6. I also work my traps on some shoulder days (I rotate traps between shoulder and back days).

Just wondering what some of your routines are so I can steal them.

ballast · 08-14-2001, 04:28 PM

Here's my current shoulder/trap routine, which is performed after my chest workout:
1)Upright Row 3x4-6
2)Dumbell Shoulder Shrug 1 strip setx8-12

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"I'm just an ordinary guy with nothing to lose."

Maki Riddington · 08-14-2001, 07:33 PM

2 sets of Dumbell Presses x 8 reps.
2 sets Lateral Raises x 10 reps.

------------------
Exercise, my drug of choice

**Prince** · 08-14-2001, 08:34 PM

Quote:

Originally posted by Maki Riddington:
2 sets of Dumbell Presses x 8 reps.
2 sets Lateral Raises x 10 reps.

that's it?

------------------
Just because the majority believes it, does not make it true!

Maki Riddington · 08-14-2001, 09:15 PM

Lol , ya thats it.
Not much of a shoulder guy.

------------------
Exercise, my drug of choice

**Prince** · 08-14-2001, 09:22 PM

do you have good delts?

------------------
Just because the majority believes it, does not make it true!

FAngel · 08-15-2001, 04:32 AM

At the moment my shoulder routine is exactly the same as Maki's.

Remember that delts also get stimulated via dips, bench and certain other excercises to a degree.

**I Are Baboon** · 08-15-2001, 05:08 AM

Ballast, is that all you do? Looks like just a trap workout to me. How do you isolate your delts?

[Edited 1 time by I Are Baboon on 08-15-2001 at 06:09 AM]

Charger · 08-15-2001, 06:14 AM

I've decided to only do shrugs and lateral raises. I've started a 5 day rotation so I need to take it easy on the shoulders.

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Can't never did nothin,(Dedicated to my father)

ballast · 08-15-2001, 09:45 AM

Baboon-Yeah, it basically is a trap-emphasis workout.The upright rows hit my delts pretty good(as long as I keep the bar close, almost dragging it up my body).And since the shoulders are worked in almost all chest and back exercises, I don't see the need to incorporate too many direct shoulder exercises.

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"I'm just an ordinary guy with nothing to lose."

superman76 · 08-15-2001, 10:33 AM

I am currently following a POF structure on shoulder workouts.

DB Presses
Behind the Back Lateral Cable Raises
Seated DB Laterals

I keep the reps in the 6-10 range. If you can do more than 10, go heavier.

If you're wondering about traps, I hit those with DL's on back day.

Maki Riddington · 08-15-2001, 11:17 PM

I'll try to post a pic of them tonight Prince.

------------------
Exercise, my drug of choice

FAngel · 08-15-2001, 11:25 PM

Quote:

Originally posted by superman76:

If you're wondering about traps, I hit those with DL's on back day.

True, they do get stimulation in deads, but they are supposed to act as stabilzers during the movemnt. For a full ROM use shrugs, add 1-2 sets

shooter · 08-15-2001, 11:31 PM

Quote:

Originally posted by Prince:
do you have good delts?

Prince, I saw his the picture from Wbb. He's got good Delts and AWESOME traps.

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If you can't run with the big dogs...don't get off the porch.

TheSupremeBeing · 08-16-2001, 06:21 AM

2 sets of DB shoulder presses, at the moment.

------------------
Complex problems have simple, easy to understand, wrong answers.

Jason Da Bodiful · 08-16-2001, 07:58 AM

Off the topic a little.

Are upright rows focusing on Back/Traps or Shoulders/Traps? I need to know that in order to adjust this exercise to the appropriate bodypart to combine. Thanks

Also, I've seen photos of ppl having really impressive, round, firm looking delts. What kind of exercises are normally done to achieve that kinda result?

Scotty the Body · 08-16-2001, 08:15 AM

Quote:

Originally posted by Jason Da Bodiful:
Off the topic a little.

Are upright rows focusing on Back/Traps or Shoulders/Traps? I need to know that in order to adjust this exercise to the appropriate bodypart to combine. Thanks

They work the side delts and the traps 

Also, I've seen photos of ppl having really impressive, round, firm looking delts. What kind of exercises are normally done to achieve that kinda result?

Go with a combo of exercises that'll work the front, side and back delts, genetics also plays a role in how they're gonna look. 

------------------
Just another day in the gutter

bharminder · 08-16-2001, 03:50 PM

I'm confused here. I always thought that the upright row was basically a bent over row upright, on a machine of course..that would work the back though...so what kind of upright row are you guys talking about?

Scotty the Body · 08-16-2001, 04:27 PM

I'm talking about a standing Upright Row, for the shoulders. Bent over would be for the back.

------------------
Just another day in the gutter

Maki Riddington · 08-16-2001, 07:06 PM

I changed my mind.

------------------
Exercise, my drug of choice

bharminder · 08-17-2001, 10:11 AM

how do you do a standing upright row?

08-17-2001, 03:27 PM

Quote:

Originally posted by bharminder:
how do you do a standing upright row?

www.exrx.net/WeightExercises/DeltoidLateral/BBUprightRow.html

**Prince** · 08-17-2001, 06:56 PM

Quote:

Originally posted by Maki Riddington:
I changed my mind.

about what?

------------------
Just because the majority believes it, does not make it true!

Maki Riddington · 08-17-2001, 07:32 PM

Posting a shoulder pic.
(I was feeling fat that day)

------------------
Exercise, my drug of choice

Herc · 08-21-2001, 11:36 PM

I find that Hand Stand push ups are a great way to shock shoulders into new growth. Just add them to the beginning of your shoulder day to pre-exhaust everything.

08-14-2001, 04:15 PM	#1
I Are Baboon pedal pedal pedal Moderator Join Date: Mar 2001 Location: Beerville Posts: 10,998 Photos: 10	shoulder workouts What kind of shoulder workouts do you guys perform? My shoulder routine is getting kind of stale and I need something new. Here's a typical shoulder routine for me: dumbell presses or barbell presses side lat raises or front lat raises Hammer Strength presses machine lat raises I usually do four sets of each, pyramiding from 10 reps down to 6. I also work my traps on some shoulder days (I rotate traps between shoulder and back days). Just wondering what some of your routines are so I can steal them.

08-15-2001, 05:08 AM	#8
I Are Baboon pedal pedal pedal Moderator Join Date: Mar 2001 Location: Beerville Posts: 10,998 Photos: 10	Ballast, is that all you do? Looks like just a trap workout to me. How do you isolate your delts? <FONT COLOR="#000002" SIZE="1" FACE="Verdana, Arial">[Edited 1 time by I Are Baboon on 08-15-2001 at 06:09 AM]</font>

08-15-2001, 10:33 AM	#11
superman76 Registered User Join Date: May 2001 Location: On, Canada Posts: 16	I am currently following a POF structure on shoulder workouts. DB Presses Behind the Back Lateral Cable Raises Seated DB Laterals I keep the reps in the 6-10 range. If you can do more than 10, go heavier. If you're wondering about traps, I hit those with DL's on back day.

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08-14-2001, 04:28 PM	#2
ballast Registered User Join Date: Apr 2001 Location: Kalamazoo,MI USA Posts: 350	Here's my current shoulder/trap routine, which is performed after my chest workout: 1)Upright Row 3x4-6 2)Dumbell Shoulder Shrug 1 strip setx8-12 ------------------ "I'm just an ordinary guy with nothing to lose."

08-14-2001, 07:33 PM	#3
Maki Riddington Fat Bastard Join Date: Dec 2000 Location: Canada Posts: 383	2 sets of Dumbell Presses x 8 reps. 2 sets Lateral Raises x 10 reps. ------------------ Exercise, my drug of choice

08-14-2001, 09:15 PM	#5
Maki Riddington Fat Bastard Join Date: Dec 2000 Location: Canada Posts: 383	Lol , ya thats it. Not much of a shoulder guy. ------------------ Exercise, my drug of choice

08-14-2001, 09:22 PM	#6
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,981 Blog Entries: 25 Photos: 320	do you have good delts? ------------------ Just because the majority believes it, does not make it true!

08-15-2001, 04:32 AM	#7
FAngel Registered User Join Date: Dec 2000 Location: Standon, Hertfordshire, England Posts: 51	At the moment my shoulder routine is exactly the same as Maki's. Remember that delts also get stimulated via dips, bench and certain other excercises to a degree.

08-15-2001, 06:14 AM	#9
Charger Pump Junky Join Date: Dec 2000 Location: Iowa Posts: 465	I've decided to only do shrugs and lateral raises. I've started a 5 day rotation so I need to take it easy on the shoulders. ------------------ Can't never did nothin,(Dedicated to my father)

08-15-2001, 09:45 AM	#10
ballast Registered User Join Date: Apr 2001 Location: Kalamazoo,MI USA Posts: 350	Baboon-Yeah, it basically is a trap-emphasis workout.The upright rows hit my delts pretty good(as long as I keep the bar close, almost dragging it up my body).And since the shoulders are worked in almost all chest and back exercises, I don't see the need to incorporate too many direct shoulder exercises. ------------------ "I'm just an ordinary guy with nothing to lose."

08-15-2001, 11:17 PM	#12
Maki Riddington Fat Bastard Join Date: Dec 2000 Location: Canada Posts: 383	I'll try to post a pic of them tonight Prince. ------------------ Exercise, my drug of choice

08-16-2001, 06:21 AM	#15
TheSupremeBeing Senior Member Join Date: May 2001 Location: Chillin' in mah cribb, yo. Posts: 598	2 sets of DB shoulder presses, at the moment. ------------------ Complex problems have simple, easy to understand, wrong answers.

08-16-2001, 07:58 AM	#16
Jason Da Bodiful Registered User Join Date: May 2001 Posts: 47	Off the topic a little. Are upright rows focusing on Back/Traps or Shoulders/Traps? I need to know that in order to adjust this exercise to the appropriate bodypart to combine. Thanks Also, I've seen photos of ppl having really impressive, round, firm looking delts. What kind of exercises are normally done to achieve that kinda result?

08-16-2001, 03:50 PM	#18
bharminder Registered User Join Date: Mar 2001 Location: Detroit, Michigan, USA Posts: 129	I'm confused here. I always thought that the upright row was basically a bent over row upright, on a machine of course..that would work the back though...so what kind of upright row are you guys talking about?

08-16-2001, 04:27 PM	#19
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	I'm talking about a standing Upright Row, for the shoulders. Bent over would be for the back. ------------------ Just another day in the gutter

08-16-2001, 07:06 PM	#20
Maki Riddington Fat Bastard Join Date: Dec 2000 Location: Canada Posts: 383	I changed my mind. ------------------ Exercise, my drug of choice

08-17-2001, 10:11 AM	#21
bharminder Registered User Join Date: Mar 2001 Location: Detroit, Michigan, USA Posts: 129	how do you do a standing upright row?

08-17-2001, 07:32 PM	#24
Maki Riddington Fat Bastard Join Date: Dec 2000 Location: Canada Posts: 383	Posting a shoulder pic. (I was feeling fat that day) ------------------ Exercise, my drug of choice

08-21-2001, 11:36 PM	#25
Herc Registered User Join Date: Aug 2001 Location: Orlando, FL USA Posts: 38	I find that Hand Stand push ups are a great way to shock shoulders into new growth. Just add them to the beginning of your shoulder day to pre-exhaust everything.