Shoulders
My shoulder routines are usually too long for approval of any competitive body builder, but they are my favorite body part and I usually combine traps with them. I find that my overall size and development is better by working them twice a week very heavy, almost to failure. Most men will not have to work shoulders twice in one week because the muscle gets plenty of secondary work while working other muscle groups such as back and delts. It works for me so I decided to employ it into my basic blue print for you. To get an effective shoulder workout, you need to work all three heads of the shoulder: The front deltoid, the middle deltoid, and the rear deltoid. I start my shoulder routine with mass movements such as presses and then go into flyes to finish up the shoulders and fatigue them to really etch out the muscle. Again, I alternate the routine but keep presses first and then go into flyes to finish up. Remember to go easy with the amount of weight you use while doing lateral raises and/or flyes. Each rep should be done with a controlled motion, do not swing the weight.
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My Shoulder Routine
Barbell Front Press 2x12 Warm up Sets
Dumbbell Press 3x10
Dumbbell Rows 3x10
Upright Barbell Rows 3x10-12
Dumbbell Shrugs 3x12-15
Dumbbell Flyes 3x10
Cable Flyes 3 sets to failure
Second (Monsters) Shoulder Routine
Military Press 3x8
Seated Dumbbell Presses 3x6-8
Barbell Shrugs 3x10
Bent Over Laterals 4x12 (Dumbbells or Cables)
Alternating Cable Flyes 4x12
Upright Barbell Rows 4x8-10 (Can use Dumbbells)
Outline of 3 Overall Shoulder Area Routine
Front Shoulder Exercise (anterior deltoids)
Military Press (to front) 3 sets x 12,10,8 reps
Middle Shoulder Exercise (medial deltoid)
Dumbbell Side Laterals (standing) 3 sets x 12,10,8 reps
Rear Shoulder Exercise (posterior deltoid)
Dumbbell Rear Laterals (seated) 3 sets x 12,10,8 reps
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