Quote (ajf21 @ Oct 21 2015 07:00pm)
Can't tell if srs or not. Are you looking for a routine that includes chest and shoulder in the same day? If so, I would strongly advise against that, all of your heavy chest movements include and fatigue your shoulders already so going and doing shoulders afterwards can lead to injury.
Chest workout:
warm up and stretch
Incline bench press, work your way up to what you can do 4 sets of 12-15 reps of. IE. 135 x 15 185 x 15 225x15 245x12 245x12 245x12 245x12 is how I would usually start a day like this. When pressing make sure you are bringing the bar down all the way to your chest for full ROM, and emphasize bringing the bar as close down to your chin/neck as possible, it will engage the upper chest more. It way be a weird movement if you are not used to it, so practice with a very light weight to start.
Incline dumbbell press 4 sets of 12-15 reps. If you are strictly working on chest, you do not need to touch the db's at the top of the rep as that is mainly engaging the triceps, however, make sure you are going all the way down to your chest on the press to really stretch the pec out.
Either incline pressing machine or flat pressing machine (hammer strength/whatever you gym has) 4 sets of 12-15 reps. really focus on keeping the chest contracted throughout the whole movement, try to not just push the weight with your shoulder and tris.
3 sets of cable flies compound with plate presses (or whatever size weight you can use if not able to do 45lbs) until failure.
Stretch when done as well.
Shoulders:
Either military press or smith machine press depending on what is available to you and your preference. 4 sets of 12-15, full ROM.
Real delt bent over barbell rows 4 sets of 12-15, make sure you are using a weight that you can pull with your shoulders rather than having to throw your body around to move the weight.
Standing or seated side/lateral dumbbell raises 4 sets of 12-15.
3 sets of 12-15 of EACH grip barbell shoulder shrugs. Normal grip, wide grip, close grip. Again, use a weight that you can move without having to throw your body into the weight.
3 sets of 12-15 lateral cable raises compounded with rear delt flies. Make sure to emphasize more on the squeeze at the top of the lift rather on the weight you are moving.
Just some examples of different chest and shoulder workouts. Obviously there are many more different exercises you can incorporate, and it will also depend on where you are now. For example, some people have huge front delts but the other two parts of their delts are non-existent.
Weight isn't important as form and drop sets work better for hitting that muscle unless trying to cut