Give me your shoulder day, must work all 3 delts, aiming for hypertrophy, my current is getting stale, tell me what you do! aswell as any complimentary muscles you might do on that day.

4 x 8 OHP
3 x 10 military press
3 x 10 lateral raises
3 x 12 shrugs

Probably not the best, it's a bit weak on rear delts but who gives a fuk amrite

is ok, looking for higher volume though, with a decent focus on rear delts as I strongly want them to be defined.

dro's looks good. i'd add 2x15 of reverse cable flys at the end instead of shrugs.

love them thangs... heres a video even though his form sucks

3x 12 Standing Barbell OHP
3x 21 Wide / Mid / Close Grip Upright Rows (do 7 wide, 7 mid, 7 close, all supersets, think of arny 21s for your traps/shoulders)
3x 12 Seated Dumbell Arnold Press
3x 12 Reverse Dumbell Flyes
3x Shrugs to Failure


Side/Front lateral raises can be added/used to replace a less favourable workout, but standing OHP and the Wide/Mid/Close Grip Upright Rows are by far my favourite workouts. Naturally number of sets/reps are yours to modify.

this looks good I will probably do this today, can anyone explain the difference in the variables of wide/mid/close for upright rows? is this targetting emphasis on other delts more?

3x12 front/Lat raises
4x8 seated db press
4x8 standing OHP
4x12 raises
4x8 Arnold Press
3x12 face pulls
4x failure shrugs

Did this today, adjusted volume accordingly ofc, and added seated front raises and face pulls... this was VERY good/effective, all fibers going off felt a really good pump, thanks alot buddy


Anyone wanna throw me a Leg day routine before tomorrow?

5x5 ohp
10x10 ohp
100x100 ohp
5x1 ohp
ohp
ohp

bicep curls x10 5 reps