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digitalwolf

digitalwolf

digitalwolf

Soldato
Joined
27 Mar 2004
Posts
3,589
Location
England
Below is my gym programme, that I have been using for the past 6 months. The gains have been good but I feel I am lacking a good deltoid work out. My traps are coming on well but the sides are rather small now compared to my growing arms.

What do you guys recommend for the delts?? What day should I include a delt workout? Monday or Fri?


Workout 1 (Monday) - Upper body
* Incline DB (DB) bench press 3x8
* Barbell Row 3x8
* Wide-Grip Weighted Dips 3x8
* CG-PI Weighted Chins 3x8
* Military Press 3x8

Workout 2 (Wednesday) - Lower body
* Squat 3x8
* Deadlift 3x8
* Lunges 2x12
* Seated calf raise 3x6
* Reverse Crunch 3x8

Workout 3 (Friday) - Upper body
* Incline DB press 3 x 8
* Flat (DB) Bench press 3 x 8
* Cable row 3x10
* Seated DB shoulder press 3 x8
* Close Grip Bench Press 3 x 10
* Preacher Curl 3x10
* Shrugs 3 x 10


Thanks:)
 
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Just do big compound shoulder movements, the side delts will get worked enough from the rest of your routine and generally wont need isolation work.
 
You've got plenty of rows in there so rear shoulder shouldn't be a problem and plenty of chest so front delts should be ok. Try switching your shoulder moves to first on one of the upper body days you'll be able to lift more weight. Failing that try clean and press and lateral raises as msm suggested
 
Well apparently side laterals work the delts like no other exercise? Not sure about that but all the big juice monkeys in my gym are obsessed with them!!

Myself I don't do them, I prefer upright rows but you really need to be careful with this exercise and some people shouldn't do them at all. Use an EZ-Bar, medium grip, keep elbows low and only raise to the nipples, no higher.

Use a nice weight and 100% concentration at all times. Total control and no jerking the weight.
 
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