delts training question

[NoCalBbEr]

hey guys
I've notice that most  bbers with huge shoulders do front raise. but theres alot of ppl that say that, you dont keep th train front delts. so i was wondering what is the better  routine to build the delts.

workout one (my current workout)
seated bb press 3sets
db press 3sets
side laterals 3sets
bent laterals 3sets

 or workout out two
seated bb press 3sets
side laterals 3sets
bent laterals 3sets
front raise 3sets

thanks guys

[Jr. Yates]

I usually do a routine similar to your first delt routine, mostly because my front delts are still sore from chest day, or if i have done front squats on leg day. so if i do hit my front delts in a shoulder workout its usually last and just 2-3 sets with moderate weight. but no workout is ever the same back to back. if front delts need to be brought up on your physique then pitter patter. Good luck.

[pumpster]

I'd go with the 2nd version, and do 3-4 sets of presses, varying either with BB or DB but not both.

[candidate2025]

my delt training looks like this:

1. bent raises
2. reverse pec-dec
3.machine laterals
4. db laterals
5.upright rows
6. shrugs ( although i havent done shrugs for about 5-6 months)

[NoCalBbEr]

no shoulder presses bro??  i would like to do reverse pec deck but i dont hat one. the only kind of pec deck that my gym has. is the old skool kind. with the pads and no handles. i can do  the gripless but i wouldn't get any weight to build the rear delts.

[benchthis]

for a shocker try doing all your raises and uprights first then as your last movement do your presses

[Bast175]

my delt training looks like this:

1. bent raises
2. reverse pec-dec
3.machine laterals
4. db laterals
5.upright rows
6. shrugs ( although i havent done shrugs for about 5-6 months)

terrible

[WOOO]

terrible

nothing like a sh*tload of pressing to make those delts pop

[brianX]

Military presses, behind the neck presses, and upright rows.

[candidate2025]

terrible

how so?

[BallzDeep69]

You delt workout is just way too redundant.


This works best:

1 Press
1 Side lateral raise
1 Rear lateral raise (I prefer cable)
1 front raise (optional)

2-3 work sets a peice, and not necessarily in that order.

[benchthis]

train shoulder with chest for a shocker

[BallzDeep69]

Yeah, you'll be shocked at how little weight you can use after doing your chest.

[JPM]

Both of NCBE programs are good without any front raises added. If anyone would really need to do any thing special for the anterior delts, than try pressing a BB (light-to start) overhead head in the military style. Than lower it down like a reverse front raise, stopping at the mid point and holding for at least 3-5 seconds. From that point drop the bar down to the starting position. Can also lower it to the half way point, hold, and than raise the bar back overhead again. from that position lower the bar all the way down to the starting position. That would be one rep. This is the 1 & 1/2 system. Could try DB's if you wish but, to me, BB's seem to focus on the exercise better

The above can also apply to the laterial head of the delt when pressing two DB's over head and lowering them out to the sides, as doing a reverse laterial raise. Could also use the 1 & 1/2 method here. Another side delt exercise is lying sideways on a incline bench, or even on a flat bench, and doing laterial raises. Try lowering the DB a little behind the legs, rather than on the legs themselves., on the start (bottom) position. Good Luck.