Shoulder workout for guys whose shoulders are tore up from the floor up...

[Citruscide]

Today, I tried something new for shoulders... I decided to go lighter... instead of going very heavy, like I always try to do. I got amazing burns in my delts, and I haven't had a burn in them like this in years.

Lat Flies DB
15x20, 20x20, 25x12, 30x10

Dumbbell Presses
30x20, 40x15, 50x12, 60x10

Wide Grip Upright Rows
65x15, 85x15, 105x10, 105x10

Reverse Rear Delt Flies Cable
65x15, 65x15, 65x15

Shoulder Shrugs
135x20, 225x12, 315x10, 375x10 -- I keep racking my dick and balls... does everyone else have this problem?

I had a GREAT pump in my shoulders; they kind of looked like little baseballs sticking out of my sleeves. I think I might be onto some sort of workout for the shoulders, for guys with totally tore up shoulders... not once in the workout did my shoulder start to hurt terribly... I had to stretch it out a bit... but other than that... it went great! :)

C-ditty

[From Zero]

Interesting man. Maybe alternating these workouts (or switching to them for a while) will really help that shoulder of yours.

Looks like a solid workout man.

Couple questions:
Lat flies = lat raises, no?

Why the shrugs on shoulder day?

[Louden_Swain]

Looks good. . . I have been training my delts lighter as well. I think its because they are severely fatigued after performing incline presses. We should all punish the delts with intensity, yet treat them with care.

[Citruscide]

I always throw shrugs in on shoulder day... should I think about a different day?

Yeah, I felt like I got a much better workout, and I could move my left shoulder when I left the gym LOL

C-ditty

[Louden_Swain]

Originally posted by Citruscide
I always throw shrugs in on shoulder day... should I think about a different day?

Yeah, I felt like I got a much better workout, and I could move my left shoulder when I left the gym LOL

C-ditty

I always though of traps as part of the back. However, you can train traps on back or delt day. I train traps on back and delt day. Here is an example of my routine:

Workout 1:

Chest, Delts, Triceps, Lats, and Traps

[C3bodybuilding]

Citrus it looks like a killer workout. Every now and then, I use lighter weight for my shoulders, and I get the same effect. Maybe if we all had a light shoulder workout, and heavy, and never just heavy, we'd see a lot less people with shoulder problems.

Louden, your newer routine looks solid. What made you play around a bit with the DC? I see you added some exercises/sets on certain days. Do you still perform each part twice a week? I might give that a go. I am looking for a new split as we speak. Any advice or opinions would be great, from any of you guys and gals (now praying spatts doesn't give an answer. I can see myself laying on the gym floor dead.. hehehehehehe)

[Lord_Suston]

Good to hear your shoulder is coming along fine. I just started to add cuban rows to my stretching an maintanence excercises...

[Stryder364]

I've always been a fan of the Arnold press myself, good to hear the should is coming along.

[GUEST]

When my shoulders were @ there weakest points I performed db/bb/db shrugs 3 x's a week. 2 sets of 10 each time. It works.

Glad to see you hitting those shoulders :)

[argent]

Originally posted by Citruscide


Shoulder Shrugs
135x20, 225x12, 315x10, 375x10 -- I keep racking my dick and balls... does everyone else have this problem?
C-ditty

I have the same problem. I either use a cambered bar or give myself a "Mangina" before I do them:D

[Louden_Swain]

Originally posted by Citruscide

Shoulder Shrugs
135x20, 225x12, 315x10, 375x10 -- I keep racking my dick and balls... does everyone else have this problem?



All the time!!! It really hurts when using weights over 315lbs. I guess thats where dumbbells and a trap bar can come in handy!:D :D