Shoulder Workouts! What's your routine?

[Pako]

To continue an effort in collecting different idea's for working out different body parts, I hope to gain a collective knowledge base of 'what works for you' with listing your workouts. This is for Shoulders. Here's what I did today, again weight in lbs x # of reps. Share your shoulder workouts with what works the best for you.

I am coming off of a long term shoulder injury and finally had the best shoulder workout I have had in a really long time. I was relatively pain free which is a first for my left shoulder. YAAAY!

Machine Shoulder Press
30x25
50x20
70x20
90x20
110x15
130x15

Smith Machine - Military Shoulder Press
95x20
135x20
185x15
225x12
315x6
285x10

Seated Dumbbell Shoulder Press
60's x 15
70's x 15
75's x 10

Seated, Hunched Over, Dumbbell Rear Delt Flys
40's x 15
40's x 15
40's x 15

Standing Front Delt Dumbbell Raises
30's x 15
30's x 15
30's x 15

Standing Side Dumbbell Raises
25's x 15
25's x 15
25's x 15

 

[Der Alta]

I see I missed this thread.

Tonight is my Shoulder night. I did Chest on Saturday, and the Gym was closed yesterday for Easter. Which gives me a bit of time for my front Delts to recover from working as Stabilizer Muscles during my chest routine.

My shoulders have always been a week muscle group, and I've never been able to add size to them. Not sure why, and can only reason that the exercises didn't feel right and I could never work them hard enough to be sore like my chest/back/legs/arms are after a workout.

That has change though.

I start with my Standard 20 min. Elliptical to get the blood flowing.

Upright Rows
70lbs x 15 reps.
80lbs x 15 reps.
90lbs x 15 reps.

Side Dumbell Laterals
20lbs x 20 reps
25lbs x 20 reps
30bs x 20 reps

Prone Dumbell Laterals
10lbs x 20 reps
15lbs x 20 reps
20lbs x 20 reps
These are my goals, and I usually end in the range of 20 reps, 12-16reps, and 6-8reps.

Dumbell Shrugs: Run the Rack.
I start with 40 lb dumbell, and do 15 shrugs. Drop those, grab the 50lb'ers and do 15shrugs. Keep going up in weight until I hit a weight where I only get 5 reps. I then work my way back down, the same way. This really gets the heart rate thumping and the sweat pouring. My goal is 100lbs x 15 reps. I've managed ot make up to the 90'lber's for 4 reps.

After that, its another 20 minutes on the elliptical machine.

With this workout, I've seen dramatic improvement in the size of my delts, and the strength of my traps. I've also been seeing more definition coming out in my delts.

 

[Pako]

Well, here's how my first shoulder day back in the gym went:

Seated Dumbbell Should Press
30lbs's x 12
30lbs's x 12
30lbs's x 12
30lbs's x 12
30lbs's x 12

Seated Smith Machine Military Should Press
95lbs x 12
135lbs x 12
185lbs x 10
135lbs x 10

Single Arm, Standing Side Deltoid Raises (Cable)
20lbs x 10 (each arm)
10lbs x 10 (each arm)
10lbs x 10 (each arm)

Standing Front Delt Raises (Dumbbell)
15lbs x 14 (each arm)
15lbs x 14 (each arm)
15lbs x 14 (each arm)

Bentover Rear Delt Rows (single arm)
30lbs x 12
30lbs x 12
30lbs x 12

Near as I can tell, my strength is cut in half from being off for 3 months recovering from surgery. I will note, I grabbed a 10lb dumb and curled it with my left arm for the fun of it....and let me just say....it wasn't that fun. It will be interesting to see if I keep from getting too frustrated while I continue to rehab my left bicep.

 

[Encyclopedia]

Machine shoulder press mainly (5x10 with increasing load, 20-40kg or 44-88 lbs) + all the rowing excercises I do when I work out my back for my delts. Then 3x10 shrugs for my traps starting at 15kg and working myself up to 25 (33-55 lbs)

I'm very uncomfortable using free weights in shoulder press. It feels "wrong" in my upper back, like something is hooking on to something, as well as in my left shoulder coupled by clicking noises.

 

[Pako]

Machine shoulder press mainly (5x10 with increasing load, 20-40kg or 44-88 lbs) + all the rowing excercises I do when I work out my back for my delts. Then 3x10 shrugs for my traps starting at 15kg and working myself up to 25 (33-55 lbs)

I'm very uncomfortable using free weights in shoulder press. It feels "wrong" in my upper back, like something is hooking on to something, as well as in my left shoulder coupled by clicking noises.

Not that you were asking for advise, so ignore it if you want. My feelings won't be hurt at all. So with that, machine press is nice for bracing up and giving you proper tracking. You should be uncomfortable, and rightly so if it doesn't feel right using free weights. I would suggest you do at least light free weight to get those smaller stabilizers a chance to get in on some of the fun, but definitely use the machine for the heavier lifting.

 

[Encyclopedia]

Your advice is welcome. I will try that.