Thread: Shoulder Routine Please!!!!

Does anyone have a link to Ahhhhhhhhhnold's shoulder boulder workout?

do you work your shouldrs independently, or do you split them up with other body parts? if so how do you split them?

maybe try lowering the volume? You are doing sets of 2 presses and 2 lateral raises! Don't you think that is a bit much. When I trained body parts my shoulder routine looked like this:

standing press (BB or DB)- 6-8 reps x 3-4 sets
lateral raises (cable or DB)- 10-12 reps x 2-3 sets
rear delts (cables or DB or rev. peck deck) - 10-12 reps x 2-3 sets
BB shrugs- 10-20reps x 3 sets

Originally Posted by pereari

I'm having trouble developing my shoulders.I would like to make them really big and round like two cannon balls,but i cant!!!!I dont know if Im using the right exercises or what,but I would really appreciate your help!!!!
My typical shoulder workout:
Dumbbell Shoulder Presses-4sets of 12,10,8 and 6 reps
Lateral Raises-3 sets of 10-12 reps
Standing Barbell Presses-4sets of 12,10,8 and 6 reps (too many presses)
Bent Dumbbell Real Laterals for 3 sets of 12-15
Lateral Raises-2sets to failure.
Standing Upright rows for 3 sets of 12-15

Mine:

Dumbbell or Cable Side Laterals for 3 sets of 10-12
Seated Dumbbell Presses for 4 sets of 12,10,8
Dumbbell or Cable Side Laterals for 2 sets of 10-12
Reverse Pec Dec Flyes or Bent Rear Laterals for 3-4 sets of 10-15

You gotta work rear delts for maximum size and strength! Not to meantion to prevent injury...

screw the raises, stick to the heavy compound exercises and hit it HARD AS HELL.

seated db press- 3x6-8
behind the neck mil. press- 3x6-8
upright rows- 3x6-8

on behind the neck presses go to the top of your ears and press back up.

make sure your diet is in check and your getting good rest.
dont worry about traps, they get hit very hard if your doing your deads heavy.

Oh, but surely the isolation exercises are necessary.

i hope your joking

PM bkc on this matter... or post it here since it'll probably be funny.

We recently had an argument: I said isolation movements were not necessary at all for strength gains. I think he took that as me saying that they don't help, because he insisted they were absolutely necessary. Oh well...

Originally Posted by MyK

do you work your shouldrs independently, or do you split them up with other body parts? if so how do you split them?

I work them independently because I want to focus exclusively on my shoulders.

Shoulder press 4 sets of 6-8
Lateral raise 3 set of 10-12
Front raise 3 sets of 10-12
bent over raise 3 sets of 10-12

Originally Posted by Squaggleboggin

PM bkc on this matter... or post it here since it'll probably be funny.

We recently had an argument: I said isolation movements were not necessary at all for strength gains. I think he took that as me saying that they don't help, because he insisted they were absolutely necessary. Oh well...

Only if you want to be built like a house... They add strength to most lifts as well. I know. I've been training off and on for 10 years. My bench goes up when I strengthen my delts, triceps, and back. With guess what? Direct work... If you're the all knowing bodybuilder of the future the how come I was a hell of a lot stronger than you are at your age

But hey maybe I'm wrong. That's must be why EVERY professional bodybuilder in the world does use direct work!

Originally Posted by GymJamo

Shoulder press 4 sets of 6-8
Lateral raise 3 set of 10-12
Front raise 3 sets of 10-12
bent over raise 3 sets of 10-12

Originally Posted by P-funk

maybe try lowering the volume? You are doing sets of 2 presses and 2 lateral raises! Don't you think that is a bit much. When I trained body parts my shoulder routine looked like this:

standing press (BB or DB)- 6-8 reps x 3-4 sets
lateral raises (cable or DB)- 10-12 reps x 2-3 sets
rear delts (cables or DB or rev. peck deck) - 10-12 reps x 2-3 sets
BB shrugs- 10-20reps x 3 sets

Two more great routines...

These are actually probably more of what you'd be looking for than mine. At this point I'm trying to define and carve my delts up more than anything else. My delts are huge and can overpower my chest so my routine is based more along those lines. I'd never do front raises however unless your lacking there. That part of your delts will get hit hard on bench and thing like that. When I added front raises to my routine my front delts became too overwelming. But as we all know different strokes for different folks...
I'd go with P-Funks routine to be honest. Perfectly rounded! Only change I'd make is putting the lateral raises first to protect your joints. This pre-exhaust your delts and forces the muscle to work overtime on presses with a little less weight therefore wear and tear. If you have good shoulders I'd start off with presses however. Shrugs are also a must if you're after size. My traps are big enough to suit me from training back, doing squats, etc. without doing direct work. So again you can now better understand my routine. Good luck!

Originally Posted by bkc

Only if you want to be built like a house... They add strength to most lifts as well. I know. I've been training off and on for 10 years. My bench goes up when I strengthen my delts, triceps, and back. With guess what? Direct work... If you're the all knowing bodybuilder of the future the how come I was a hell of a lot stronger than you are at your age

But hey maybe I'm wrong. That's must be why EVERY professional bodybuilder in the world does use direct work!

Again, I said isolation movements aren't necessary for strength gains; again, you're mistaking this for my saying that they do nothing. Try reading things carefully before starting an argument. It helps.

Oh, and professional bodybuilders have absolutely nothing to do with strength gains.

Originally Posted by Squaggleboggin

Again, I said isolation movements aren't necessary for strength gains; again, you're mistaking this for my saying that they do nothing. Try reading things carefully before starting an argument. It helps.

Oh, and professional bodybuilders have absolutely nothing to do with strength gains.

Again I'm saying they are AGAIN... As for me reading more carefully you need to take that advice Jr. not me... I've understood your ignorant statement from minute one. Guess what... You want to improve your bench do some close grip benches and skull crushers. Oh wait that's direct work for triceps!

Btw you arrogant little boy I've been talking about more than "for strength" the entire time. As was the guy who started the original thread. He asked what the point of isolation exercises were. That opened the door to more than just strength. Now shut up and move on... If you have an opinion that varies from someone who knows what they're talking about just keep your mouth shut. That's todays lesson...

Bkc, you are nothing more than an ignorant fool. I've stated over and over that isolation movements are not necessary for strength gains. This is true. You're not even disagreeing; you're just saying that doing isolation exercises will help more. I did not disagree with this. I don't know how many times I've said I was talking about strength increases. Why do you keep arguing when that's all I was talking about? Just leave it be that they have their place but aren't necessary. You can say anything you want and call me a 'little boy' as many times as you like; the fact that isolation movements are not necessary for strength gains will remain the same no matter how far you take your little ego trip. I just hope everyone else realizes what a fool you are. That's all I have to say on this subject.

THANK YOU ALL FOR YOUR HELP!!!!!!!

You're welcome.

Sorry about what happened. Hopefully you did get some useful information from it though.

When I used to train body parts I did something like what P-funk does. I believe it was something along the lines of:

Standing overhead press x 3
Upright rows x 3
Reverse flys x 2

The rep range varied.