shoulder routine help

[mrsoul]

alright today is my least favorite training day, shoulders and traps. here is an example of what i have been doing. can someone give me some different options to kinda mix it up. i don't know why i hate training shoulders so much, but i know i really need to pound them to bring them up so any ideas will be appreciated.

seated military press
3 light warm up sets
3 working sets of 12, 10, 6-8

seated side laterals
3 sets of 10-12

front dumbell raises
3 sets 10-12

reverse pec deck
3 sets 10-15

standing dumbell shrugs
3 sets 10-12



3 sets 10-15

 

[Kcm3000]

I like doing sumthign like this

machine lateral raises 3x15 2x10 2x5
Dumbbell shoulder press 2x12 2x 8 2x 5
military press 2x20

then if u want front raises and rear flys. but i alternate workouts when i do those.

i like doing behind the back barbell shrugs and side dumbbell shrugs. for like 10 total sets of like 6-10reps.

my .02

 

[steele]

balanced training

Delts are one of my "better parts" and i believe it is due to balanced training on each head of the delt.
in that routine you are hitting the front delt 2 times (front raises and presses) and the front delt can get alot of work in CHEST movements and the rear delts can get involeved in many BACK excersizes.

So, I throw out any kind of isolation excersize for the front delt and replace it with a type of upright row. I think that is a more balanced approach and keeps all three heads more even. STEELE

 

[MrWannabe]

My advice isn't any specific routine or set of exercises. I am not really a volume kind of guy myself so in my own shoulder training I would only do 3 exercises - a press, a side lateral (or very rarely a front raise instead of the side lateral depending on where I am with my own shoulder development and over all proportions) and a rear lateral. I am also always considering the stimulation that the different heads get with chest and back work and I actually get all my trap work from my back and shoulder training. Now my advice to you is if you are lacking in and disgruntled by your shoulders you probably need to go back to basics in the sense that you need to reconnect with that muscle group. Always make sure you are fresh, rested and eager to train this muscle group, make sure you use weights that allow you to really feel the muscle contracting and perform each movement with great form. This should allow you to reconnect with the muscle group, you will get soreness like you haven't felt for a while, you should get much better pumps when you train. Theres no rush, enjoy feeling those muscles working properly and hard and then when you feel like you are really back in tune with your delts and traps start to move the poundages up but always keep in mind that you gotta feel the muscles working. I love training delts and I always feel them really well when I work out, I think thats why my delts are a stronger bodypart for me, just my 2 cents. If you are not overtraining your delts will respond, sometimes its not more weight or different exercises that are needed.