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posted by Aaar0n

Hey. I was just wondering what your shoulder and ab workouts look like.
I find that these are my two weakest parts that I would like to improve on.
Thanks. :thumbs:

posted by shortz

My shoulder day looks like...

Deads 4x 6-8
Military presses 4x 6-8
Bent laterals 3x8
Laterals 2x8

For a couple years I used Dbs. I got no where with them. It wasn't until I switched to military presses that I started making gains. My shoulders are also my weakest point and I am slowly brining them up. Right before I switched, I had been sitting on 55lbs Dbs for shoulder presses for 8 months. Even when I did my first cycle I still only managed to hit 60lbs. Then I went to military presses and everything shot up and continues to go up. It seems easier to make 5lbs increments on a BB than it is on Dbs.

My lateral raises have taken off the most. I went from a bent lateral of 25lbs to 50lbs for 8 an reg laterals from 20lbs to 45lbs for 8.

posted by Aaar0n

Hey shortzzzah...
I just got back from the gym now and tryed a few of those things you mentioned in your post. When doing shoulders, I use alot of the Db's. I also find it hard like you said, "to increase the weight". I've been stuck @ 70 lbs now, for....I don't know how long. I did some military presses today on the smith machine.... Shoot me now because my shoulder balls hurt.
Thanks for the tips, 'big show'

posted by shortz

Never use Smith for anything but calf raises and shrugs. I use the Smith at my gym for a hat and towel rack, they are worthless. They don't allow for a good range of motion.

My gym has a shoulder press rack that loads the weight in front of you. It's great. I also never go lower than 6 reps on shoulder presses because of the stain. Never do behind the neck presses if you have shoulder issues.

posted by Durabolin

Yeah I agree smith machine = shoulder trouble down the road. avoid.

Currently I train my shoulders this way

bent laterals
upright rows
laterals

I dont do any pressing now as my front delts are big enough from all the benching Ive done, the above combo gives me good all round shape and size with the work i get from flat and incline bench also.

Earlier in my training I would do

military press
upright rows
laterals

I would suggest for building mass

military press 4 sets
upright rows 4 sets / alternate each workout with side laterals
bent laterals 4 sets

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