I have been having some frustrations over my delts lately (forever) (they’ve always sucked), and I was hoping I could post my routine and get some feedback on ways I can improve.
I do a chest/shoulders/tri day twice a week and this is what the shoulder portion consists of
One day is:
a shoulder circuit with
Seated BB press/lateral raise/front raise/up right row/rear delt fly
Reps will be like 8-15 and I do three rounds of that
At the end of my workouts if I have time I will throw in a set of high rep lateral partials, or 6 ways, or both.
The other shoulder day is
Seated DB press (heavy)
4 x 8-10 reps
lateral raise/front raise/rear felt fly super set
At the end once again if I have time I’ll do a drop set of Arnold press, some 6 ways or sometimes shoulder press machine with continuous tension etc…
I always do cable station flys usually for high reps like 50 or sometimes a drop set
I also do things like incline bench which my hero John meadows said helped his shoulder width or something.
I have been dilly daddling with smith machine seated shoulder press to add some heavier work since I don’t do heaving standing press (I found my lower back was just to sway-ish for my liking).
SO should I had a third little shoulder something or other on another day ??
I really want them to be more ball-like, ya know??
I have a Loki’s army tank top coming in the mail and my shoulders just aren’t up to snuff. You gotta earn a tank top like that bro’s, you really gotta earn it.
K thanks for listening !