need a good shoulder routine

[jwei47]

My delt development is seriously behind my arms, I have been training very hard but don't see much improvement. Any good routines that I can borrow? Thanks

 

[Yatz77]

This is my current shoulder workout. I do shoulders/traps together.

Military Press 4 sets of 6-8
Seated DB Press 4 sets 10-12
Standing DB Lateral Raise Dropsets
4 drops 8-10 reps in each drop=1 set
Ex 30'sx10 25'sx10 20'sx10 15'sx10
No rest between drops. 3 sets
Standing Front Shoulder Raise Dropsets 3 sets
Bent over Rear Delt Raise Dropsets 3 sets
Seated Rear Rope Face Pulls 3 sets 12
Front BB Shrugs 3 sets 12
Behind Back BB shrugs 3 sets 12
Cable Upright Rows 4 sets 12

 

[drt4]

Make sure you have some form of shoulder press in there and whether it be barbell or dumbbell. My shoulders weren't that developed and I was doing 80's on dumbbell well I realized it was because I wasn't going down far enough, now I've got back up to 75 with proper form and my shoulders are way bigger than before.

Also do some front and lateral raises sitting down because then you can't swing or use your back/legs. Get a rotator cuff workout in and do some upright rows which just kill your shoulders and traps to end a workout.

 

[tap55jr]

I like starting my shoulder workout with behind the neck military press. make sure you get correct form, don't let the bar come down on the base of your neck, and you don't lean your head to far forward or you'll end up hurting yourself. Get the form right and this workout gives more focus on your mid delts, while the front military press uses more on the anterior deltoid.

 

[clman8585]

Try breaking up shoulders. Anterior delts on chest day. And posterior delts on back day. This has worked wonders for me. Hit medials on both days.

 

[LetsGoHeavyBro]

There is a great vid on youtube.. Evan Cent. and Bj Braun they have an intense shoulder workout you should check it out..

 

[jack3d4life]

Try breaking up shoulders. Anterior delts on chest day. And posterior delts on back day. This has worked wonders for me. Hit medials on both days.

Yo cl that is a sick ass idea. Definitely integrating this in my routine. You muh nigga!

 

[bella6192013]

I'll tell you a secret. Don't go for a set number of reps. Think of it this way, UNLIMITED REPS. As long as you're over ten reps. Do more sets too. I usually do 6-8 sets for one exercise. Use pyramid sets and drop sets. All about the form not how much weight you move. In fact there's no bb judge that's gonna ask what you bench. Base your workout around what you want to improve. Want more side delt? Do a fuck load of side laterals. Drop set, rest pause use it all. Push beyond failure. Don't start counting reps until it hurts... Then do more. If you don't believe it, try this.

Start with a press movement 6 sets unlimited reps
Side laterals 6 sets unlimited reps (get wide)
Superset rear delt flyes with face pulls 6 sets unlimited reps
Superset barbell shrugs with more side laterals 6 sets unlimited reps