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post #14 of (permalink) Old 11-21-2008, 07:31 PM Thread Starter
southpaw447
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Join Date: Mar 2007
Location: Pennsylvania
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Shoulders

I forgot to add my last shoulder routine so I will be listing it here.

I just started a new shoulder routine that consists of Huigh Volume one week, then heavy weight low repetitions the next week because my shoulders are very stubborn and have a hard time growing.

Rep ranges are 12-15

So here goes


-Dumbbell Raises (Front, Side, Laterals) 10 reps of each for 4 sets.

I used 20's for the first two and 15's for the last two sets.



-Seated Dumbbell Presses

45/15
45/12
40/12
30/15


-Military Press (Bar) (Front)

155/12
135/15
135/12
115/12

(Rear) (Behind Neck)
115/15
115/12
95/15
95/15


-Upright Rows
75/15
75/15
75/15
75/12


-Plate Raises (Close Grip, Wide Grip, In and Out) 10 Reps Each

35lbs for first two sets and 25's for the last set



-Shrugs (Front) (Barbell)

315/12
275/12
225/15
225/12
225/12
185/15
185/15
155/12
155/12
135/15

Behind
225/12
185/15
185/15
135/12



-Rear Delt Calbe Crossovers


30/15
30/15
40/12
40/12

I know it looks like overkill, but my shoulder haven't felt sore like this in a LONG time
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