Shoulder Attack

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21

[quote]Benny Boy wrote:
seems like ur doing a bit lower rep stuff , maybe u shld up the reps seeing as 12 reps or thereabouts is for growth u might want to do so , one another things I cld possibly suggest would be to do a 12-10-8 rep then do a dropset on the last couple of exercises so ur hitting ur type one and type two muscle fibres ( always slow on the eccentric n burst out on the eccentric)

I wouldnt bother with iscolated movements untill nearer competition time if u feel that there ur weak spot just keep the compound n stuff simple as there the key to growth,good one for rear delts - bent over rear delt flies, [/quote]

Ditto

Also for bulking try pre-exhaustion like flys then heavy press with dumbells or bar. . .

22

Sorry if this is too late…

Barbell press

4x8-10 reps
60 sec rest

DB Side raise

3x10 reps
45 sec rest

Face pulls

3x8 reps
45 sec rest

Another could be:

DB press

3x10
30 sec rest

DB front raises

3x10
30 sec rest

DB Monkey rows
(Lean forward about 30 deg, then row the DBs up you should feel it in the rear delts in a special way)

3x10
30 sec rest