DizzyRebel
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Registered: 2nd Jan 09
Location: Lincoln
User status: Offline
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I hate training my shoulders too as they hurt like hell, I used to do military press always but ive just started a fat loss programme so i do seated press with dumbells. 20k 5x10 gets them burning, then incline db bench and flat db bench to finish means my shoulders are just about ready to catch fire lol.
Shoulders exercises arent really thorough enough for a bodybuilding split. id add some front raises in there too. Either pre fatigue with front raise, laterals then db press or db press & upright row first with front and lateral raises to finish off. though you should really train shoulders and chest together as both muscles work in unison.
Also for triceps, get rid of the wide pushdowns and do dips instead.
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Tom G
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Registered: 4th Aug 08
Location: Cheshire
User status: Offline
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I'll scrap the front press with a bar and instead do
Lateral Raise
Front Raise
Seated Shoulder Press (db's)
Upright Row
atm i'm just trying to build up my programme as it's only a basic one.
I've already started doing hammer curls for my biceps plus exisiting and the hamstring curl machine. (Fuck knows the real name   )
[Edited on 04-11-2009 by Tom G]
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Jake
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Registered: 24th Jan 05
User status: Offline
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fuck off the preacher curls and replace with dumbell curls, use a reverse grip on the barbell curl and also as you said do the hammer curl but dont twist your hand round at the top of the movement - that's if you are..
back - cable rows with good form, lat pull downs, close grip reverse grip(palms facing away) pull ups, dead lifts
shoulders - barbell clean and press, dumbell shoulder press, upright rows, military press
[Edited on 04-11-2009 by jake]
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Nath
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Registered: 3rd Apr 02
Location: MK
User status: Offline
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Thread hijack - Jake, do you go to a gym at the mo?
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DizzyRebel
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Registered: 2nd Jan 09
Location: Lincoln
User status: Offline
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quote:
Originally posted by jake
fuck off the preacher curls and replace with dumbell curls, use a reverse grip on the barbell curl and also as you said do the hammer curl but dont twist your hand round at the top of the movement - that's if you are..
back - cable rows with good form, lat pull downs, close grip reverse grip(palms facing away) pull ups, dead lifts
shoulders - barbell clean and press, dumbell shoulder press, upright rows, military press
[Edited on 04-11-2009 by jake]
would you do cleans, db press, upright row and military press all on the same day? Seems a bit excessive, id be fucked after the military press and upright rows alone...
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Jake
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Registered: 24th Jan 05
User status: Offline
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personally i wouldnt do upright rows on shoulder day
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DizzyRebel
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Registered: 2nd Jan 09
Location: Lincoln
User status: Offline
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No i dont i usually do them on pull/back days but they still get your delts a fair bit too. Hard one to categorise really but im doing a push/pull split at the minute so i put it in my pull routine.
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