Author Topic: Ideas for shoulder/trap workout tomorrow. (Read 2808 times)

Ursus · « **on:** September 23, 2009, 05:58:56 PM »

Please help

SS · « **Reply #1 on:** September 23, 2009, 06:00:17 PM »

Try the training board

dr.chimps · « **Reply #2 on:** September 23, 2009, 06:01:25 PM »

Quote from: Ursus on September 23, 2009, 05:58:56 PM

Please help

I think you should do some exercises that hit your shoulders and then do some that focus on your traps. Thank me later.

Ursus · « **Reply #3 on:** September 23, 2009, 06:02:57 PM »

Quote from: SS on September 23, 2009, 06:00:17 PM

Try the training board

No.

johnnynoname · « **Reply #4 on:** September 23, 2009, 06:03:04 PM »

don't do shoulders by themselves

do them as a part of your chest day
do chest first so as to pre exhaust your shoulder muscles

from there do this
3 sets of front raises (12,10,8) after the last set do two drop sets (1st drop do 10, 2nd drop do 20)
3 sets of side raises (12,10,8) after the last set do two drop sets (1st drop do 10, 2nd drop do 20)
3 sets of one armed side raises(12,10,8) after the last set do two drop sets (1st drop do 10, 2nd drop do 20)
3 sets of rear pec dec (12,10,8) after the last set do two drop sets (1st drop do 10, 2nd drop do 20)
3 sets of upright rows(12,10,8) after the last set do two drop sets (1st drop do 10, 2nd drop do 20)

Lumberjack88 · « **Reply #5 on:** September 23, 2009, 06:40:36 PM »

Shoulder superset: side raises (60-90 sec) followed by military press (40-60 sec)

Traps: shruggs (60-90 sec)

Mr. Magoo · « **Reply #6 on:** September 23, 2009, 06:44:47 PM »

Standing Military Presses
Seated Dumbbell Presses
Seated Barbell Presses
Seated barbell presses behind the neck
Machine Shoulder Presses
Arnold Presses
Hammer Strength Shoulder Presses
Front Barbell Raise
Front Dumbbell Raise
Front Raise with 45 lb plate
Side Cable laterals (1 hand at a time)
Side dumbbell laterals
Side machine laterals
Seated Dumbbell laterals
Bent Over Dumbbell Laterals
Rear Peck deck
bent over cable laterals
standing rear Delt cable lateral crossovers (Ronnie style)
Dumbbell Shrugs
hammer strength shrugs
Barbell Shrugs
Rear Barbell Shrugs

Hope this helps. 4 sets of each. Warm up on the bike for 5 minutes before.

WillGrant · « **Reply #7 on:** September 23, 2009, 06:45:01 PM »

Go to the gym and lift some weights you big dumb oaf

Ursus · « **Reply #8 on:** September 23, 2009, 06:59:39 PM »

I have done same workout for ages so need a change

240 is Back · « **Reply #9 on:** September 23, 2009, 07:02:42 PM »

Grab the bumper of a small car and shrug it 200 times.

#1 Klaus fan · « **Reply #10 on:** September 23, 2009, 07:03:40 PM »

1 arm push presses. When you do these everything else is waste of time.

benchmstr · « **Reply #11 on:** September 23, 2009, 09:09:31 PM »

shoulder press
upright rows
rear delt raises

..........this is all

bench

Rinc · « **Reply #12 on:** September 23, 2009, 09:20:31 PM »

Quote from: Ursus on September 23, 2009, 06:59:39 PM

I have done same workout for ages so need a change

Invent something new otherwise weightlifting only has so many options.

dyslexic · « **Reply #13 on:** September 23, 2009, 09:36:57 PM »

Deadlift a fat pig in the gym for reps...

gordiano · « **Reply #14 on:** September 23, 2009, 10:20:06 PM »

Quote from: Mr. Magoo on September 23, 2009, 06:44:47 PM

Standing Military Presses
Seated Dumbbell Presses
Seated Barbell Presses
Seated barbell presses behind the neck
Machine Shoulder Presses
Arnold Presses
Hammer Strength Shoulder Presses
Front Barbell Raise
Front Dumbbell Raise
Front Raise with 45 lb plate
Side Cable laterals (1 hand at a time)
Side dumbbell laterals
Side machine laterals
Seated Dumbbell laterals
Bent Over Dumbbell Laterals
Rear Peck deck
bent over cable laterals
standing rear Delt cable lateral crossovers (Ronnie style)
Dumbbell Shrugs
hammer strength shrugs
Barbell Shrugs
Rear Barbell Shrugs

Hope this helps. 4 sets of each. Warm up on the bike for 5 minutes before.

Jeezus christ...that's a fucking marathon.

benchthis · « **Reply #15 on:** September 23, 2009, 10:24:02 PM »

Quote from: Mr. Magoo on September 23, 2009, 06:44:47 PM

Standing Military Presses
Seated Dumbbell Presses
Seated Barbell Presses
Seated barbell presses behind the neck
Machine Shoulder Presses
Arnold Presses
Hammer Strength Shoulder Presses
Front Barbell Raise
Front Dumbbell Raise
Front Raise with 45 lb plate
Side Cable laterals (1 hand at a time)
Side dumbbell laterals
Side machine laterals
Seated Dumbbell laterals
Bent Over Dumbbell Laterals
Rear Peck deck
bent over cable laterals
standing rear Delt cable lateral crossovers (Ronnie style)
Dumbbell Shrugs
hammer strength shrugs
Barbell Shrugs
Rear Barbell Shrugs

Hope this helps. 4 sets of each. Warm up on the bike for 5 minutes before.

add some upright rows,clean and press, hand cleans, and you got yourself a solid shoulder routine
4 sets to failure

Palpatine Q · « **Reply #16 on:** September 23, 2009, 10:39:50 PM »

try and steal a fat black ladies purse. you'll wind up dragging her 300 feet

nycbull · « **Reply #17 on:** September 23, 2009, 10:46:03 PM »

Quote from: Groink on September 23, 2009, 10:39:50 PM

try and steal a fat black ladies purse. you'll wind up dragging her 300 feet

btw..looking huge in the avatar groink!!!

Palpatine Q · « **Reply #18 on:** September 23, 2009, 10:47:53 PM »

Quote from: nycbull on September 23, 2009, 10:46:03 PM

btw..looking huge in the avatar groink!!!

Thanks bull....252 and counting, fuck dieting it's overrated

The Master · « **Reply #19 on:** September 23, 2009, 10:50:55 PM »

Quote from: Groink on September 23, 2009, 10:47:53 PM

Thanks bull....252 and counting, fuck dieting it's overrated

Trying to NOT fit into your ballerina dress Debussey sees

Palpatine Q · « **Reply #20 on:** September 23, 2009, 10:55:09 PM »

Quote from: Debussey DF on September 23, 2009, 10:50:55 PM

Trying to NOT fit into your ballerina dress Debussey sees

I told you my plan...how soon we forget

The Master · « **Reply #21 on:** September 23, 2009, 10:56:20 PM »

Quote from: Groink on September 23, 2009, 10:55:09 PM

I told you my plan...how soon we forget

What plan?

Palpatine Q · « **Reply #22 on:** September 23, 2009, 10:58:34 PM »

Quote from: Debussey DF on September 23, 2009, 10:56:20 PM

What plan?

I forgot

The Master · « **Reply #23 on:** September 23, 2009, 10:59:28 PM »

Quote from: Groink on September 23, 2009, 10:58:34 PM

I forgot

Miss Smartypants

Pecs · « **Reply #24 on:** September 23, 2009, 11:36:51 PM »

Quote from: Mr. Magoo on September 23, 2009, 06:44:47 PM

Standing Military Presses
Seated Dumbbell Presses
Seated Barbell Presses
Seated barbell presses behind the neck
Machine Shoulder Presses
Arnold Presses
Hammer Strength Shoulder Presses
Front Barbell Raise
Front Dumbbell Raise
Front Raise with 45 lb plate
Side Cable laterals (1 hand at a time)
Side dumbbell laterals
Side machine laterals
Seated Dumbbell laterals
Bent Over Dumbbell Laterals
Rear Peck deck
bent over cable laterals
standing rear Delt cable lateral crossovers (Ronnie style)
Dumbbell Shrugs
hammer strength shrugs
Barbell Shrugs
Rear Barbell Shrugs

Hope this helps. 4 sets of each. Warm up on the bike for 5 minutes before.

remember to eat a meal in between too. This is Animal!