Jump to content
Sign in to follow this  
Lovelyjubly

BOULDER SHOULDERS

Recommended Posts

BB OHP 4x6, 5x5, 3x3, 1RM etc

SEATED SMITH PRESS 3x8

DB SIDE RAISE 3x12/15

DB FRONT RAISE 3x12/15

DB REAR FLYS 3x12/15

Then superset and drop sets on all heads to finish if got time and energy.

Share this post


Link to post
Share on other sites
On 5/7/2021 at 11:29 AM, DACTT said:

BB OHP 4x6, 5x5, 3x3, 1RM etc

SEATED SMITH PRESS 3x8

DB SIDE RAISE 3x12/15

DB FRONT RAISE 3x12/15

DB REAR FLYS 3x12/15

Then superset and drop sets on all heads to finish if got time and energy.

very similar to what I do

Almost exactly the same, actually

Share this post


Link to post
Share on other sites

DB Unilateral Upright Row. 1 Set to failure 8-11 Reps. 

MC Hammer Strength Shoulder Press. 1 Set to failure 7-10 Reps. 

CB Lateral Wrist Raises. 1 Set to failure 10-12 reps + 2 Rest Pause 15' to failure each one. 

MC Rear delt flies. 1 Set to failure 10-15 Reps + Half reps to failure. 

Smith Machine Shrugs. 1 Set to failure 10-15 reps. 

 

Progressing weight or reps weekly and your shoulders will grow. No need to rotate exercises. When I get stuck in one exercise I just change the order of the exercises. For example if I do 10 Reps with 30kg on DB Unilateral Upright Row as a first exercise and I'm stuck, I change the exercise and put it as a third exercise and over the weeks try to lift the same weight I was doing as a first exercise and so on. 

I obviously do feeder sets before the working set, normally a few sets of singles or triples. 

 

IMG_20210523_082338.thumb.jpg.9a6182e3899cb48522299c846ed94f51.jpg

Share this post


Link to post
Share on other sites
2 hours ago, Theosis said:

DB Unilateral Upright Row. 1 Set to failure 8-11 Reps. 

MC Hammer  Strength Shoulder Press. 1 Set to failure 7-10 Reps. 

CB Lateral Wrist Raises. 1 Set to failure 10-12 reps + 2 Rest Pause 15' to failure each one. 

MC Rear delt flies. 1 Set to failure 10-15 Reps + Half reps to failure. 

Smith Machine Shrugs. 1 Set to failure 10-15 reps. 

You a fan? LOL

Looking swole buddy. good stuff

Share this post


Link to post
Share on other sites

tren NPP GH- three units per day did more for my delts then any amount of laterals or pressing could ever hope 

 

Oh and overhead presses are not only a waste of time unless you are stregth athlete but for the majority of us who don't have titanium tendons and joint will get you one day or another with long term orthopedic issues

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now
Sign in to follow this  

×