[KEN777]

standing over head press 135 lbs 3x10 , side laterals with 45 lb dbs 3 x 10...front raises with 40 lb dbs 3x10...bent over rear db laterals with 50 lb dbs..then upright rows using 135lbs 3 x 10...I do shrugs with back...any other routines out there?

[Jicsto]

Here's mine in my current program:

Military Press 3x8 - 70kg (155lb) BB
*Lateral Raises 3x10 - 15kg (33lb) DBs
Bent-over Lat Raises 3x10 - 15kg (33lb) DBs
Shrugs 3x15 - 40kg (88lb) DBs
*Front Raises 3x10 - 12kg (26lb) DBs
Upright Row 3x10 - 60kg (130lb) BB
Arnold Press 3x10 - 25kg (55lb) DBs

* each set followed by 8-10 half-reps (great burn! )

[ACEPLUMBING]

Originally Posted by Jicsto

Here's mine in my current program:

Military Press 3x8 - 70kg (155lb) BB
*Lateral Raises 3x10 - 15kg (33lb) DBs
Bent-over Lat Raises 3x10 - 15kg (33lb) DBs
Shrugs 3x15 - 40kg (88lb) DBs
*Front Raises 3x10 - 12kg (26lb) DBs
Upright Row 3x10 - 60kg (130lb) BB
Arnold Press 3x10 - 25kg (55lb) DBs

* each set followed by 8-10 half-reps (great burn! )

yo I love the burn from doing heavy shoulders 135lb overhead press..WHEW! makes me want to

[bbdude]

i hate training shoulders even though it is one of my favourite bodyparts =/

[True21]

Side laterals: 3 x 10-12 (23.5kg)
Bent over side laterals: 3 x 10-12 (20 - 26kg)

[gym_addict]

For a great burn on rear delts go on the high cable grab em wiv no handles and cross them and pull them back. great burn with light weight 15-20 reps. OoOoOoOoOh

[PWRofONE]

I noticed since my rear deltoids are much less devolped than my anterior and sides, I do them following heavy military presses. For me, I find that high volume works well for filling up the shoulders.
My current routine.

Seated BB press-4 sets-warmup, 15,12,10,8
Rear delt raises(laying on an incline bench)-15,12,10
Upright rows supersetted with side laterals(reps vary)
Then I hit trapz since they are worked indirectly during other shoulder movments..and I go heavy!!
Warm up bb shrug
then 15,12,10,8,6
Im am so toasted after this one!

[KEN777]

Originally Posted by gym_addict

For a great burn on rear delts go on the high cable grab em wiv no handles and cross them and pull them back. great burn with light weight 15-20 reps. OoOoOoOoOh

from the high cable ..stand facing it attach the two pronged rope to it...grab the ends with your knuckles facing each other...pull it towards your nose so that the inside almost hits your nose..(careful here..I did hit my nose and it was black and blue for 2 weeks)..do 3 sets of 20 reps..you'l love it

[firecrakjack]

just did this one the other day...

exercise reps@weight (lbs)
seated smith press 15, 15, 15, 12, 10 @ 135 lbs
smith upright row 20, 15, 12, 10 @ 95 lbs
side raises 12, 12, 12, 12 @ 25 lbs
standing reverse cable flyes (rear delts) 15, 15 @ 25


did traps on back day 2 days earlier.... insaaaane pump from that one!!
make sure you focus on that mind muscle connection. it'll help enhance that routine!

[Mygeeto]

i dont go too heavy for my soulders coz they are pretty suspectable to injury so i focus on medium weight on a limited number of exersizes but plenty of sets. of course i do put in some heavy work into all lifts. generally it looks like this:
machine presses: 3x14
barbell behind the neck press:4x10
barbell in front of neck 3x8 + 2x4
dumbbell presses: 4x6

still trying to work out what is best for me... gotta consider the rear and front delts is used in benching and rowing too.

[mindstar]

I see so mang guys on here doing all sorts of exercises and tones of volume...I do shoulders on chest day and do 3 sets of seated lateral raises for 12 and the 4 sets of DB military press for 15-12. If you do it right, and work hard enough, you don't need to do a ton.

[firecrakjack]

Originally Posted by mindstar

I see so mang guys on here doing all sorts of exercises and tones of volume...I do shoulders on chest day and do 3 sets of seated lateral raises for 12 and the 4 sets of DB military press for 15-12. If you do it right, and work hard enough, you don't need to do a ton.

...and back to the discussion of splits vs total body....

variation is good. great key to stimulate muscle growth. when i'm in my bulking phase, i use a similar split.

chest, shoulders, tri's... 3 chest exercises, 3 shoulder exercises, 2 tri exercises...