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i need a Safe shoulder routine

plowboy

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Registered
Joined
Sep 23, 2010
Messages
72
I cannot do any overhead shoulder routines my shoulder may come out of place. I want to develop my shoulders safely. I want to work them hard. can i get good growth without going with overhead presses.
 

walker11

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Oct 16, 2009
Messages
149
you can still do a lot of differnt things for your shoulders. i've managed to add some size to my shoulders just by doing my rehab work. try adding internal and external rotations with cables and bands, I-T-Ys on an exercise ball, and pull some stuff out of the Diesel Crew shoulder protocol. All of those exercise are done very light usualy for 2 or 3 sets of 15-20.
What i've been doing so far to prehab and rehab my shoulders is (this is what my therapist has me doing for labrum rehab): internal rotation, external rotation, extension, flexion (3x20 with bands or cables), ITY on an exercise ball (2x15), and protraction and retraction (2x15). all of those done very light 3 times a week, and like i said before i've actualy managed to add some size to my shoulders by doing this.
hope that helps some
Walker
 

D BO

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Jan 24, 2009
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plowboy

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Sep 23, 2010
Messages
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Thanks benny i would really appreicate it.. Dbo that is pretty cool.
 

plowboy

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Sep 23, 2010
Messages
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Dbo , do you know anybody that has one the the isolator kits. Is it really worth the 200.. Ill order it now if it is
 

Johnny Smiles

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Jun 9, 2009
Messages
2,568
dumbell laterals...
thats really all i do for mine.
-JS
 

NY Muscle

FOUNDING Member / Featured Member / Kilo Klub
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Jun 17, 2002
Messages
3,094
Dbo , do you know anybody that has one the the isolator kits. Is it really worth the 200.. Ill order it now if it is
That isolator kit does look awesome though.
 

stepintoliquid

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Nov 18, 2010
Messages
59
heavy db laterals made my shoulders blowup. maintain good form though... dont end up just doing garbage shrugs
 

NY Muscle

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Jun 17, 2002
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Same here, I have not done presses in ages and my delts are fine and I feel great. I do side, rear, front with the cable not db cause that hurts but using the cabl for some reason is not that bad.
 

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