Shoulder Workout

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  • January 16, 2008 at 9:16 am #924

    Since December I’ve been trying something different for shoulders.

    I’ve been on a simple 3 day split and trained shoulders last every workout.

    Leg Day – 1 tri-set
    Back/Chest Day – 2 tri-sets
    Arm Day – 3 tri-sets plus supplemental rotator cuff work.

    Seated Lateral Raise 6-8 reps
    Seated Machine Lat Raise or Machine Press 8-10 reps
    Cable laterals 12-15 reps.

    2 minute rest between trisets on multi-set days.

    I’ve really loved this routine and the reps/weights are still improving.

    January 16, 2008 at 11:56 am #5874

    sweet, is it working?. Ive been moving my shoulder routine away from chest day and my weights went up as soon as i did. Now doing 72.5kg military presses, 6 times so far.

    I mix in my shoulders with traps… so i might do something like this

    lateral raises
    db shrugs

    in that order. im pretty sure its working as im getting stronger everyworkout[/img]

    January 16, 2008 at 9:45 pm #5875

    What’s your interpretation of a power shrug?

    Also I thought you would be Pressing much more than 73kgs when you have such a good bench? πŸ˜•

    January 17, 2008 at 5:53 am #5876

    @kinmassive wrote:

    What’s your interpretation of a power shrug?

    Someone posted it to me in the backshrugs thread.

    @kinmassive wrote:

    Also I thought you would be Pressing much more than 73kgs when you have such a good bench? πŸ˜•

    Are u kidding me, i was stuck on 60kgs for yonks, 72 is a big improvement for me.. and its still going up

    January 17, 2008 at 7:14 am #5877

    How do you do your military press?

    I use my smith machine and incline bench positioned in a seated position. Then hammer it. πŸ™‚

    January 17, 2008 at 8:07 am #5878

    pick up the bar from the ground, then its usually sitting on my chest, i do 1 rep and bring it down just below my chin and rep again and so forth.

    i cant do them seated, and i dont use a smith. I could probably do more with a smith, since im only pushing the weight, not controlling it up and down aswell

    January 17, 2008 at 11:30 am #5879

    Aaaah, it all seems so much clearer now. In that case thats pretty bloody good then.

    Why don’t you try and make it even more strenuous on the body by, I don’t know, maybe bolt it to the floor. πŸ˜†

    You’ve got a smith don’t you? And why can’t you do them seated?

    January 17, 2008 at 12:03 pm #5880

    nope no smith, only a rack… im buying a power cage soon.

    seated, i dunno, just doesnt feel right on the back… i can do DB seated fine.

    i cant do militarys any other way when standing. my rack goes high to pick it up from there and not the ground… except the pullet system overheard would get in the way of reps. *shrugs*

    its how ive always done em. picking it up isnt too hard, im used to it.

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