ExRx.net

Exercise Prescription on the Net
It is currently Tue Sep 23, 2014 3:26 am

All times are UTC - 6 hours [ DST ]




Post new topic This topic is locked, you cannot edit posts or make further replies.  [ 5 posts ] 
Author Message
 Post subject: Shoulder workout
PostPosted: Wed Feb 08, 2006 6:45 am 
Offline
Senior Member
Senior Member

Joined: Wed Dec 28, 2005 6:40 am
Posts: 1995
Location: Texas
I'm trying to hit each part of the shoulder with two exercise. I need some alternate exercises.

Military press
Hang cleans (I remove the jump and squat)
Front rows
Behind the neck press
Front raises (45 lb. plate)
Lateral raises (machine)
Cable pulls (Coming across the body and up)
Shrugs.

Should I just alternate dumbells and barbells?
Thanks in advance


Top
 Profile  
 
 Post subject:
PostPosted: Wed Feb 08, 2006 11:32 am 
Offline
Novice
Novice
User avatar

Joined: Tue Jan 03, 2006 3:06 pm
Posts: 95
Location: St. Louis
That's not really possible. It is going to depend on what you like to work with your shoulder muscles. You've got three deltoids, anterior, lateral and posterior. Then there is the upper trapezius also. Posterior delts get worked with the back. When doing rows, make sure you bend enough. I see a lot of people almost upright. If you are bent properly, your posterior delts get worked pretty well with the rest of your back. I like to do lateral delts and upper traps together. They can go with chest or back or unrelated muscles. Lateral raises and shrugs are great. Anterior delts should go with chest as bench press works them a lot. If you do anterior and lateral together a set of shoulder or military press is a good idea. If you do not do them together just ad a set or 2 of front raises on your chest day. If you do a couple sets of lateral raises then 1 set of shrugs if probably good. Lets say your do chest with shoulders, you could do 1 shoulder press, 1 shrug and 2 laterals. Then on your back if it really just feels like your rear delts didn't get enough work, just ad a set of rear delt rows. Or maybe you would prefer to do a set of front raises on chest day, and then on back day 2 shrugs and 2 laterals or 1 shrug and 3 laterals. In that case if your rear delts aren't feeling like they should after rows, just bend over during a set of laterals. So there's a few ways you can do it.


Top
 Profile  
 
 Post subject: Re: Shoulder workout
PostPosted: Wed Feb 08, 2006 11:27 pm 
Offline
Apprentice
Apprentice

Joined: Mon Dec 19, 2005 4:38 pm
Posts: 139
Location: New York
hoosegow wrote:
I'm trying to hit each part of the shoulder with two exercise. I need some alternate exercises.

Military press
Hang cleans (I remove the jump and squat)
Front rows
Behind the neck press
Front raises (45 lb. plate)
Lateral raises (machine)
Cable pulls (Coming across the body and up)
Shrugs.

Should I just alternate dumbells and barbells?
Thanks in advance


Well, I certainly know people getting results with a shoulder day, but I have to ask. Why so much shoulder work? Do you see no progress with less?


Top
 Profile  
 
 Post subject:
PostPosted: Thu Feb 09, 2006 7:35 am 
Offline
Senior Member
Senior Member

Joined: Wed Dec 28, 2005 6:40 am
Posts: 1995
Location: Texas
I a believer that, depending on what your goals are, you need to hit each muscle with at least two exercises. That may not be true for everybody, but it seems to work for me. For example a full body workout is a waste of time for me. I don't get anything out of it, but I know guys who get good results from them.


Top
 Profile  
 
 Post subject:
PostPosted: Thu Feb 09, 2006 10:57 am 
Offline
Novice
Novice
User avatar

Joined: Tue Jan 03, 2006 3:06 pm
Posts: 95
Location: St. Louis
It's good if the excercises overlap too. Even if one works it harder then another. for me it's like this:
anterior delts: flat/decline bench, incline bench, overhead press
lateral delts: overhead press, lateral raises
posterior delts: bent over rows, pulldowns
upper traps: shrugs, lateral raises,
total sets that involve shoulders: 12
total sets targeting shoulders: 4

If you have to isolate everything twice do this
ant: db overhead or military press, front raises
lat: lateral reaises, upright rows
post: rear delt rows, bent over lateral raises
up trap: do 2 variations of shrugs, like standing bar and then inclined db.
There is a lot of overlap so be carefull and don't do to many sets.


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic This topic is locked, you cannot edit posts or make further replies.  [ 5 posts ] 


All times are UTC - 6 hours [ DST ]


Who is online

Users browsing this forum: No registered users and 3 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Powered by phpBB® Forum Software © phpBB Group