Please help my shoulder roputine

[NEO_72]

Please help my shoulder routine

Hi all, can you could please help me with my shoulder routine? I've been doing this routine, more or less, for the past 2 years, but it needs help:

4x DB presses
2x front raises, 2x side raises (supersets when leaning)
3x rear laterals
4-6 sets of shrugs (can't do upright rows - causes pain)

For the raises I was hitting the 8-12 rep range, but the presses and shrugs I was going like 10-8-6-2/3, which I think ended off to low. I think I should be more like 12-10-8-6 for hypertrophy?

Now, I always do DB presses, never the barbell. Should I maybe be doing both in a workout, and losing the front raises? I'm getting hooked on my front delt development, but I don't want it to become disproportionate. I feel I need more middle delt development, but even prioritizing the side raises (and wide grip upright rows when I did them for a year) didn't make a noticeable difference. My rear and front development are going well, I just really need help in getting the middle head to come along.

Advice would be greatly appreciated! Thanks in advance.

BTW - I do this once/week. I'm on 4 days/week:

Mon - Calves/Back/Bi's
Tue - Shoulders/Traps/Forearms
Thu - Legs/Abs
Fri - Chest/Tris'/Forearms

 

[devildog88]

I would say switch up and do some military presses with a barbell, vs the dumbell presses. I am by no means an expert on this however. Variety seems to help with my workout.

 

[NEO_72]

That's what I was thinking too - thanks man.

 

[kraziplaya]

standing military presses(focus on form) with some heavy weight for 6-10 reps.... and definately definately laterals(alternate between dumbells and machines using good form)... and shrugs(traps help ur neck/shoulders stand out) heavy with plenty of TUT (time under tension)

those two exercises done properly should be all you need

 

[NEO_72]

Cool man - thanks.