Assistance with shoulders and arms

[SouthernCross28]

Hey guys, just wanted to get some advice on my shoulder and arm routine.

Currently doing each bodypart once per week. Swimming twice per week and running 3-4 days after weights.

M- Chest
T- Legs
W- Arms
T-Shoulders
F- Run
S- Back
S- Rest

Stats - 6"2, 90kgs ( 200lbs ), 15%BF, diet currently 2700cals Ed with-

270g Carbs
260g Protein
60g Fats

Have my diet down pat, worked with 3J a lot, stripped down from 103kgs.

Current Shoulder routine -

Sho Press 4 sets, 10/8/6/6
Upright row 4 sets, 10/8/6/6
Side Lat 4 sets, 10/8/6/6
rear Delt 3 sets, 10/8/6

Im not seeing any real growth in my shoulders and they are lagging pretty bad, probably need the most work on my body. Ive just started swimming twice per week to help?

And arm routine -

Bicep curl 4 sets, 10/8/6/6
Preachers 4 sets, 10/8/6/6
Seated Curl 3 sets, 10/8/6
Skulls 4 sets, 10/8/6/6
Pushdowns 4 sets, 10/8/6/6
dips on bench with added weight 3 sets, 10/10/10

Im seeing a bit of growth but not getting any real size.

All lifts are with decent weights, nothing light.

Any advice on a good shoulder and arm routine?

Thanks guys

 

[drewbolic]

seated bb military press
single arm db front raises
seated arnolds
seated bent over db reverse flys
face pulls with the tri rope(this really hits the rear delt)

Most common training injury is with the shoulder so its key not to jump weight quickly and make sure your warmed up.

 

[Mr P]

x2 ^^ I do this 2 x a week,.

 

[SenseiMiagi9494]

try mixing up your bodyparts trained together

 

[SouthernCross28]

Thanks guys, ill be doing a new shoulder workout from now on.