[AVFullBack32]

hey guys need a good delt routine i've never really trained delts... a litte in track guys i throw we did like overhead shoulder press using the legs a little bit and that's all i've really done
any help would be appreciated
thenks

derek

[chrispghmuscle]

Military presses.
Side lateral raises
Front lateral raises
Bent over side lateral raises
Upright barbell rows.

[Kaboom]

^cosign you could also work a heavy bag.this is how i really bring out my delts for the shows

[mvillelifter]

no matter how hard i work my shoulders, it never seems to get sore the next day.

Its the only muscle group that does this for me

[deeturnerjr72]

If you have a pek dek throw in some reverse pek dek. These really blow up my rear delts! Other than that everyones covered the other delt exercises I do.

[wrestlingstalion2]

dumbbell presses
Upright row
Side lateral
Barbell front raise
reverse flys bent over
shrugs

or i like

Push press
clean and jerk i think it is
lateral raises
revers flys
power dumbbell shrugs/ upright row style

[KM]

My workout right now- killer

Day A:
Military Press: 4x10,8,6,6
Arnold Press: 3x10,8,6
Side Machine Laterals: 3x10,8,8
Front Dumbbell Laterals: 3x10,8,6
Rear Delt Fly: 3x10
Side Laterals

Day B:
Military Press (Smith): 4x10,8,6,6
Dumbbell Shoulder Press: 3x10,8,6
Side Dumbbell Laterals: 3x10,8,8
Front Incline Barbell Laterals: 3x10,8,6
Rear Dumbbell Laterals: 3x10,8,8

^I'm always shocking my muscles by alternating exercises.

[Tall HardGainer]

My routine:
Military Press
DB Press
Machine Press
Side Laterals
Rear Cable crosses
Rear PeckDeck
Shrugs
Seated DB Shrugs

This will fry your delts!!! Since I am cutting I am doing my shoulder routine with my legs, but by itself it is a brutal routine, it will force you to grow.

[Bigc25]

If you want to grow the shoulder, make it simple
Military Press 2x-wk 3 heavy sets
Side lateral raises 2x-wk 3 heavy sets
2-3days rest inbetween and 1warm up set

Lots of people don't realize that the Heavy lift movements spark the most muscle stimulation.

I think that back hits the rear delts alot so I realy wouldn't worry about them.

[gym_addict]

Im super-setting at the mo to bring them out and its workin great

Seated dumb-bell press
Superset
Front raises (only on last two sets) for front delts (anterior) x4

Standing bar-bell press
Superset
Bent over fly or standing on cables (both for posterior delts) x4

Pyramid Upright rows 12-6
Superset
Standing laterals
Drop set
Standing laterals again x4

Cant lift my arms for shit after that. walking around like a gorilla for a few hours

[picabloo]

Originally Posted by KM

My workout right now- killer

Day A:
Military Press: 4x10,8,6,6
Arnold Press: 3x10,8,6
Side Machine Laterals: 3x10,8,8
Front Dumbbell Laterals: 3x10,8,6
Rear Delt Fly: 3x10
Side Laterals

Day B:
Military Press (Smith): 4x10,8,6,6
Dumbbell Shoulder Press: 3x10,8,6
Side Dumbbell Laterals: 3x10,8,8
Front Incline Barbell Laterals: 3x10,8,6
Rear Dumbbell Laterals: 3x10,8,8

^I'm always shocking my muscles by alternating exercises.

Are arnold presses really that effective? They seem like more of a cutting exercise to me.

[KM]

Originally Posted by picabloo

Are arnold presses really that effective? They seem like more of a cutting exercise to me.

Why? The ROM is the only difference. Actually much harder than the ordinary DB shoulder press. Try them out, and see for yourself.