complete shoulder program

[ragingbull]

I need a complete shoulder program. I am finding my shoulder is popping in and out of socket and I thinks its because a portion of the shoulder is underdeveloped.

Let me know your routines and i'll see what I'm lacking.

Thanks


The Bull

 

[DimebagDarrell]

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

 

[LAM]

my routine in the order performed:

seated military press to the rear (going down until the upper arm is @ 90 degrees)
db side lateral raise
db front raise
machine press doing 3 drop sets down the stack to eccentric failure

rear delts I do on with back/traps