huge set of
barbell snatches
clean and press
hang cleans
high pulls
3x10
yeah i read that shoulder routine in the article section 
its pretty wild
then ill do one arm barbell snatches to finish em up
then finish up with a few lifts for back
Depending on the workout:
standing barbell military press
clean and press
lateral with 5 gallon water jug
DB snatch with 5 gallon water jug
barbell front raise
my gym has a really good side lateral machine…i love it
Personally I do;
Power & Shoulder strength on the same day,
[3 Days after heavy bench pressing I may add]
[Dedicated rear Deltoid work is done via Back day]
My routine is as follows;
Power Cleans -
5 Sets - 12, 8, 6, 3, 2 & 2 Reps
(50%, 60%, 80%, 90%, 95% & 95% 1-RM)
Push Press -
4 Sets - 12, 8, 6 & 4 Reps
(50%, 60%, 70% & 80% 1-RM)
Seated Dumbbell Shoulder Press -
5 Sets - 12, 8, 6, 4 & 4 Reps
(50%, 60%, 70%, 80% & 80% 1-RM)
Dumbbell Front Raises -
4 Sets - 12, 12, 8 & 8 Reps
(50%, 60%, 70% & 70% 1-RM)
Dumbbell Lateral Raises -
4 Sets - 12, 12, 8 & 8 Reps
(50%, 60%, 70% & 70% 1-RM)
MJ - Cartwright. Pontypridd South Wales.
started this week doing Scott Abel’s shoulder overload routine…and well their nice and sore 
I find pretty much any movement that slightly involves my shoulders really trains them hard. I assume this is because I have essentially mesomorph’s shoulders on an ectomorph’s body. Small joints, naturally skinny, and long, thin shaped muscles. Then I have a very wide and thick clavicle, giving me the appearance of wide lats and huge shoulders.
Anyway pretty much any pressing hits the front delts hard enough to make them grow.
Front delts-Military press and bench press are the best I find.
Traps- shrugs and upright rows generally hit them hard enough. For rear delts I usually do bent over lateral raises, or lying rear lateral raises (what ever its called). I only wish every muscle group grew so easily (I have stretch marks all over my delts, although luckily most of them fade until just after I get a pump, whereas I have no other stretch marks on me).
- Hang clean and push press - usually a 5x5 or 4x6 or something that has about 25 reps total whilst still keeping in the lower rep ranges.
- 5x8 Military presses from a dead stop in the power rack - I’m really weak coming out the hole and have a tendancy to bounce the weight a little, and these really help for this.
- 3x8 Cuban presses - these help my shoulder health generally.
- 4x10 Cable lateral raises - these are far better than DB laterals in my opinion as they let you keep the tension on the lateral head all the way through the movement.
- 3 sets of YTWLs, for much the same reason as the Cuban Presses.
Rear delt work is done on back day.
Due to chronic shoulder ailments (from YEARS of bench press maxes), I’m careful how I train shoulders. I’ve found that any exercise which locks me into a groove is disastrous. So I do all my shoulder work one arm at a time. This seems to do me well.
Single Arm Dumbbell Presses - 5x5 each arm
Single Arm Lateral Raises - 5 descending sets each arm
Bent Over Laterals (I do both arms simultaneously, as they do not hurt my shoulders) - 3x6-10
Smith shoulder presses (rest-paused)
Cybex machine shoulder presses
Cable lateral raises
Shrugs
Facepulls
A good exercise i’ve been doing for the last month or so…skip laterals…great workout for lateral delts and traps…and allows a lot more progression in weight than nomla laterals.
DB Side Lats or Cable Lats.
Standing DB Press
Cable Rear Lats.
seated dumbell press
single arm machine press
single arm side laterals
upright ez bar row
back day
reverse pec dec
bent over laterals
-ME bench variation 4-10 total reps @90%+
-paused 1 or 2 boards 5x5 (I get so sore from these in the front delt down to the upper pec.
-DB overhead press work up to heavy set ( bottom partials)
-rear delt flys (machine) a few top sets of 8-12
Shoulders today.
A little motivation:
Andreas Frey
This guy again???
Branch:
Kai (learned a couple things from this one):
-High Incline (Smith or DB)
-Lateral Raises (Machine or DB)
-DB Rear Delt Flys
This may sound a little out there, but I swear it’s been working. My middle delts have always lagged behind my front, so I decided to try something. Every morning I wake up and do 100 straight unweighted side laterals, meaning I do the side lateral motion with no weight. Since I started doing this I can feel weighted side laterals a lot better and my shoulders appear to be taking a more full, rounder shape.
As far as my workouts go:
Side Laterals supersetted w/ Front Raises (Always do these first to warm up my shoulders)
DB Military Press or BTN Barbell Press
Skip Laterals or Upright Rows
One RP set on Hammer Strength shoulder press
My shoulders have really progressed possibly faster than most other body parts lately. The only real change has been more frequent training and ditching side lateral raises for that lateral raise machine that you place your forearm against as you grip the handles.
I was having issues before due to a previous “injury” where I was having pain in my brachioradialis from using the dumbbell. It took me forever to find an alternative because most of those lateral machines aren’t made for someone my size so I could barely fit in them. I found a better one at a different 24 hour fitness that I can add free plates to in order to lift more than the stack.
My lateral delts blew up from it so I won’t be removing that any time soon if I can help it. I think the ability to lift heavier without having to worry about my arm hurting like hell is the key factor.
Other than that, going very heavy is still what works for shoulders.
If you want the routine just ask.
[quote]Professor X wrote:
My shoulders have really progressed possibly faster than most other body parts lately. The only real change has been more frequent training and ditching side lateral raises for that lateral raise machine that you place your forearm against as you grip the handles.
I was having issues before due to a previous “injury” where I was having pain in my brachioradialis from using the dumbbell. It took me forever to find an alternative because most of those lateral machines aren’t made for someone my size so I could barely fit in them. I found a better one at a different 24 hour fitness that I can add free plates to in order to lift more than the stack.
My lateral delts blew up from it so I won’t be removing that any time soon if I can help it. I think the ability to lift heavier without having to worry about my arm hurting like hell is the key factor.
Other than that, going very heavy is still what works for shoulders.
If you want the routine just ask.[/quote]
I love that machine, too. My middle head responds great to it. I stopped using it and went back to dumbbells for a few weeks though, came back, and had lost strength in it. I mean, obviously, if you don’t do something, you’ll lose strength in it, but it shows that it works the muscles differently than side DB raises.