New delts routine

Hey guys I need help building a new shoulder routine
My current one is:
Military press 3x4-6
Upright rows 3x6-8
Side laterals 3x6-10
Followed by a few rotary cuff exercises

Some say you shouldn't do any pressing for your delts as they get enough from benching but my delts have exploded since I've started concentrated on presses

I cant do DB pressing movements or seated presses (got a dodgy left shoulder), military's are the only mass builders I can do (BTN presses are taboo).
I dont do direct rear delt work on shoulder day as I do rows and pull ups on back day
I'm trying to get my delts "capped" by doing upright rows but I hear they are also bad on the delts so I need to switch it out with another "width" movement

My immediate goal is to get a bodyweight military press by the end of the year (I initially wanted to press the 35kg DBs but shoulder issues have messed that up, cant even bench with DBs anymore)

Any help will be appreciated

Start off with the Rotary cuff exercises - it will help to sort out those issues you have.

Another thing that causes shoulder problems is a weak back. Concentrate on your back - you will see huge improvement in chest etc - and your shoulders wont try to take the weight when they are not supoposed to - ie bench-presses etc.

BTW - you need to do rear delts to get seperation from huge tri's. Otherwise your arms will lool crap.

Thanks for the input jr, I kinda like to leave myself fresh for my compounds, I'm a bit of a numbers boy. Been concentrating on my back this year, must say I've seen a huge improvement on both sides of my torso because of it

What do you do for your rear delts? I tried doing face-pulls during my back workout, absolute waste of time, I started off light didn't feel anything, moved my way slowly up to 50kg and still couldn't feel anything only problems I had was maintaing balance as the the cable kept trying to pull me forward after each rep

Warming up the little muscles in your shoulder isnt a suggestion where you have the luxury to say no to. There is no reason to do them after.
Anyway - its the movement not the weight that counts there. i use 5Kg db's for them and a rubber band.
Just do some strict bent-over lateral raises - dont go through the 90 or you will use yor lats more and keep the pinkies in the air. I do them seated, but they can be done standing or on an incline bench. The bench takes away all momentum, but i use momentum to force some extra reps once i reach failure so i prefer seated.
You have to make sure the weght is light enough to resist the negative. They resist growth if you just throw the weight around. If you dont know what to do or which position to keep your arms to stop the pain in your delts you have done well.

Think I'll heed your advice on the warming up front, will also try the laterals

Deadgoat wrote: Thanks for the input jr, I kinda like to leave myself fresh for my compounds, I'm a bit of a numbers boy. Been concentrating on my back this year, must say I've seen a huge improvement on both sides of my torso because of it

What do you do for your rear delts? I tried doing face-pulls during my back workout, absolute waste of time, I started off light didn't feel anything, moved my way slowly up to 50kg and still couldn't feel anything only problems I had was maintaing balance as the the cable kept trying to pull me forward after each rep

An exercise for rear delts that i found to work well and give your shoulders that full look is by going to the lat pull down machine, connect the ropes at the top. Place ur foot on the seat and lean back to about a 45 degree angle. Pull back so that your elbows end in a position thats in line with your ears.

Dono if its much help but give it a bash

Strong bump. I think you're trying to describe a face pull, these are a staple for all my delt and back workouts. And they work a lot better when done in the cable station with a rope

And it doesnt look like your rear-delt is lagging so dont worry too much. The compunds hit the delts all round anyway.

I love training shoulders. Have work on them alot./
I do the following.
4x 12 reps 100 kg smith machine presses(sometimes with 40kg db's)
4x 8 reps 30kg lateral front raises
4x 12 drop set starting with 30kg dumbells side raises
5x rear delt raises lying down.
6x cable rear delt cross overs
sometimes ,depending on energy, I do 7 quick sets presses on the hammerstrenth at the end of the workout.

that helped my shoulders a shit load. SHIT LOAD. Want them big ,capped and WWWIIIDDDEEE
Regards

Gonna jack your roetine there romp3l!
been struggling to get some muscle ache into the shoulders lately, your routine would do nicely I think, I hope

It helped me alot. I looked like i had lost the plot in the gym for a while. Was so jacked everytime for shoulders.lol

Good luck bud. Its hard work.

Regards

@Romps that's some fucking crazy numbers you're using for your raises, when I get to those numbers I'll probably look ronnie coleman

No need for DB presses of any kind if you can pull off a decent military press.
Just remember that BTN will, with even slightly incorrect form, result in rotator cuff injuries.
You could implement some push presses there if you felt like it.

I've found overloading and doing pin press has helped a lot with my shoulders overall size, you can also add some eccentric less work which creates some awesome strength without any of the negative soreness.

Also - olympic lifts - fantastic for great delts.

DC EVO wrote: I've found overloading and doing pin press has helped a lot with my shoulders overall size, you can also add some eccentric less work which creates some awesome strength without any of the negative soreness.

Also - olympic lifts - fantastic for great delts.

You could try implementing C&Js (clean and jerks).
Oly lifts are amazing

what i have found to help is using the info that frank zane posted in flex ;
he said each delt is like a separate muscle so he does three exercises for each delt ..
I have found this to work and by the end of it u cant even lift ur arms ... give it a bash and see how it treats u ..