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Thread: Shoulder routine

  1. #11
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    up and down the rack laterals.....like this 10/20/30/40.......then drop set 45/35/25/15
    then lying incline one arm laterals.

    for rears....rear DB raises but do them like DB rows but row up high ss with rear cable crossovers for high reps (40-50)

  2. #12
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    there was a period when i thought only lateral raises and rear laterals will give me that cup shaped deltoids which never starting rolling in till i incorporated heavy pressing in my delt work


    one of my fav routine would be

    smith military press - 6 x 15,12,10,8,6,6
    dumbbell laterals - 3 x 10 and 2 drops on third set
    cable side laterals from rear - 4 x 12 with maximum contraction
    wide grip barbell rowing to neck - 4 x 10
    rear lateral raises - 3 x 10 with 2 drops at the end
    clean and press (explosives) - 2 x 15

    this was one routine that gave me maximum gains on deltoids... 2012 off season ..

    hope my post helps...
    In life, you don’t get what you wish for; you get what you work for.
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  3. #13
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    Quote Originally Posted by Braw16 View Post
    Thanks fellas what do you guys think of pre exhausting a muscle before use?
    Rather than pre-exhaust, you are better off lifting heavy first then doing your higher rep, lighter work afterword to get the metabolic work in and trigger the erk1/2 signalling. I've seen a lot of success with 3-5 sets of 5 reps with a 5-8 RM load followed by 7 sets of 12 reps with lighter loads, decreasing the load when necessary to be able to keep hitting all 12 reps each set.
    PRs: (raw)
    Squat - 485 lbs
    Bench - 315 lbs
    Deadlift - 635 lbs
    Total - 1435 lbs

  4. #14
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    No matter what routine you choose. I would make sure you did internal and external rotations and also look into a shoulderhorn, which is a better way to isolate seated db cleans.

    All of these exercises will help strengthen the rotator cuff. You can build your delts up , but if you ignore the rotator cuff, you leave them exposed to injury. Especially under heavy loads...

  5. #15
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    Thought I already responded to this thread awhile ago but I guess not.....Anyways I like to spend some time on this John Meadows program when I can, particularly this first part but whole article is in the link

    Here's a typical shoulder workout from Phase I of my program (8 sets total). Remember, I do chest first with barbell inclines to help with shoulder development.

    1. Heavy lateral raises (partial reps): Grab a pair of very heavy dumbbells, and let your arms hang straight out to the side. Just do little swings. Do 4 sets of 35 reps. Tilt your head back when you do these, and again, keep your arms straight. Make sure the medial head of your delts begins to lift the weight up.
    2. Machine rear delts (reverse peck deck): 3 sets of 35 reps. Get the weight back as far as you can with kind of an exaggerated ROM.
    3. Rear delt dumbbell laterals face down on incline bench: 1 destroyer set. Grab heavy dumbbells, strap up, and do 60 reps. Drop the weight and pick up half of that weight for the next set of 30. Lastly, drop that weight in half, and do 10 reps using a FULL RANGE OF MOTION and 2 second holds. Lights out delts!


    http://www.t-nation.com/free_online_...in_dog_way&cr=

  6. #16
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    I do rotor work being a pitcher and having 3 shoulder I realize the importance of keeping those small muscles in shape but great comment I feel everyone should work them during shoulders.

  7. #17
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    Quote Originally Posted by Braw16 View Post
    I do rotor work being a pitcher and having 3 shoulder I realize the importance of keeping those small muscles in shape but great comment I feel everyone should work them during shoulders.

    I heard you are the receiver?



  8. #18
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    Seated dbll press 12-10-6
    Standing laterals (don't go uo front with the dbll, just put them on ur hips) 15-10-8
    Shoulder width grip upright rows 12-10-8
    Nautilus reverse pec deck laterals 15-12-10
    Also had that problem now shoulders are a strong point!

  9. #19
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    Quote Originally Posted by Wheyrage View Post
    I heard you are the receiver?
    LOL

  10. #20
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    Fyi - i've been following John Meadows shoulder training which I found on T-nation and it's simple and brutal with not a bunch of pressing

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