Shoulders and Back

[BusTa]

I feel that both my shoulders and back need a lot of work. Can anyone suggest anything? I can never get a sore shoulder the day after I work out, I only get it sometimes when I bench. This is what it looks like:

3x10 Front Lateral Raises
3x10 Side Lateral Raises
3x15 Rear Lateral Raises
3x10 Shoulder Presses
3x10 Upright Row

Also, what is the correct form to make sure you are doing the side lateral correctly?

For my back, I was wondering if you could suggest any workouts I can do at home. I don't have much equipment, just DBs and a barbell with alot of attachable weight. I would do deadlifts, but don't know how to. Also, are bent over barbell rows safe to do or can you easily hurt your back? Does anyone know where I can buy a pull up bar that doesn't need to be nailed into the doorway? One last question, do I need to work the lat width or can I just work on the thickness? I will work the width in August when I go to college and use the gym there. Thanks.

 

[shooter]

Take princes advice from the other thread for your shoulders. drop the reps and increase weight. If your trying to build mass you should use a weight that you can barely get 8-9 reps in. If you can do 10, increase the weight. Also stick with 3 exercises plus traps. Definitly keep the shoulder presses, and two others, then do your shrugs.

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

 

[Arnold]

You do all of those shoulder exercises in one shoulder work-out? Way too much!

For back, barbell rows and one arm dumbbell rows will give you a great work-out! Do you have any way to do pulldowns? Or, do you have a chin-up bar?

Any exercise can hurt your back if you don't use proper form and reasonable weight!

Here is a link to a site that illustrates proper form for almost every exercise:
http://www.gymamerica.com/gti/exercise/exercise_animated_demo_index/1,4263,1_,00.html?


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got muscle?

 

[Scotty the Body]

I wouldn't worry about them being sore the next day, some muscle just take more time to recover so don't use it as a measure of a good workout.
I would also keep your shoulder workout to 2 or 3 exercises.
I do mine after chest and only need to do 2 exercises to finish them off.

As far as back goes, learn how to deadlift, start light and work on form. For thikness, bent over rows or dumbell rows work well but you'll need to get in some pullups or pulldowns for the width.


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Just another day in the gutter