Quote:
Originally Posted by penguinz
Shoulders...
Dumbbell Overhead Press * * * * * * * * * * * * * * * * * * 4 sets 5-6 reps
Arnold Press * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * 4 sets 10, 8, 6, 6 reps
Barbell Upright Row * * * * * * * * * * * * * * * * * * * * * * * * * * * 3 *sets 8-10 reps
Dumbbell Lateral Rais * * * * * * * * * * * * * * * * * * * * * * * * * *3 sets *10-12reps
-- superset with -Dumbbell Bent-Over Lateral Raise * * * * *3 sets* 10-12 reps
(1) On last two sets, perform 2-3 rest-pauses
Finish with heavy shrugs, superset with dumbell and barbell.
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Upright rows can tear your shoulders up. How high do you come up wth the bar?
I like it other that that. I'm a big fan of front raises with a 45 and shrugs with a barbell above your head as a change from conventional every now and the. I'll sometimes do them seated on the smith. Drop sets with db shrugs are fun to if your gym has heavy DBS and you have some hooks.