Small tip for anyone who gives a f, that has had or wants to avoid shoulder joints issues.

Stabilise the thoracic (shoulders back pinching shoulderblades, and dropped down). Saves the rotator BIG time.
Also you can do side delts and save the rotator by externally rotating the shoulder and pointing thumb to sky (most people learn to point thumbs down for sides....). If you lean forward (stabilise on a bench if needed or worried about back) to the point where the side delt is the top most muscle and not the front.... you will now be doing side laterals with full protection for the rotator.

Short and simple. Have a day for delts. Dot. Combined with “push days”/ chest. If so probably do two days. Week “push. But i like to train them in their own day. And test, time, and food brother.
All movements , 1-2 sets are more liek feel sets (reps are a little higher on those, then up the weight for lower reps.
Side lateral 6-7 sets 10-20 reps
Ohp or mili press 4-5 sets 6-20 reps
Uprightrow 3-4 sets 12-20 reps
Rear delt movement 4 sets 10-20 reps
Rear delt movement 4 sets 10-20 reps
Mili press 3-4 sets 10-14 reps
Shrugs 4-5 sets 12-30 reps
Front lateral raise 3-4 sets 10-20 reps
Side lateral machine 4 sets 10-20 reps

It’s alot! I know. But some are dropsets, etc. this usually takes me 50 mins to 1 hour 15 mins depending.

Dumbbell overhead press 6-8 reps 4 sets
Arnold press 10 reps 3-4 sets
Upright rows supersetted with lateral raise 8 reps 4 sets
Heavy deadlift to shrugs 8 reps superset with face pulls
Bent over lateral raise 10 reps 3 sets

Hurts like hell

Focus on rear delts as priority... chances are most guys front delts are decently developed from all the pressingand chest work. But what i see is development is not nearly as complete in rear and side delts. Start your shoulder workouts with rear delt stuff.. rope face pulls sets of 25... bent over reverse dumbell flys, rear delt flt/ pec machine ect....
Then go to side lateral/ press movements
...doing this has caused my delts to get that rounded capped look i was going for..

best way to grow shoulders in my experience it just high reps getting a crazy pump in the muscle mostly (especially for rear delts) but heavy OHP should always be included.

For shoulders I go low weight high rep high volume. Shoulders are the most commonly injured body part when weight training and I can attest to my injuries in tendons do to lifting heavy and really didn't see the results I wanted. When I switched to low weight I started really seeing good gains when going for high volume. Ifbb pro and my home city neighbor Seth Feroce is a big fan on thes types of workouts and he got some boulders!! I incorporate feeder workouts also for shoulders when I need them bigger. A typical shoulder day for me looks like this.

notes
*always stretch and warm muscles up first!
* pick a weight where 15-17 reps is failure.
* 60 seconds between sets
* pick up intensity throughout
* practice mind to muscle connection on every rep, stretch and contraction.
* stretch between sets to allow more space for blood flow.

Workout 1- 5 sets of 15 reps alternating lateral raise cable machine.
Workout 2 - 5 sets of 15 reps bent over rear delt raise w dumbells.
Workout 3- 5 sets of 15 reps shoulder press.
Workout 4- 5 sets of 15 reps supersetted. DB lateral raise strait into upright rows
Workout 5- 5 sets of 15 reps super sets. DB front raises, rear delt cables cross or machine.
Workout 6- DB Shrugs 4 drop sets
Ex
20 reps at 100lbs
30 reps 80lbs
40 reps 60 lbs
And repeat.

I don't focus a whole lot on front delts being that they get hit on chest day also. But doing this style versus my old heavy weight front medial and rear workouts produced far better gains in size and definition with way less tendon strain and pain. But the pumps will be extremely painful!! Lol

Volume has a cumulative effect i believe...take a guy that trains 6 days a week versus a guy who trains 2 times a week and see who looks better.... train arms 1 time a week for 6 weeks and then hit them every other day fpr 6 weeks and compare results.....i have found that even on days where i feel strength is down i can use less weights and make up for it with extra sets and reps and still gain.....reps build muscle. Period

Some will say i overtrain
Keep in mind every 1 set is a feel set for me and the first few sets of my first workout is a warm up type

Mili press behind smith 6 sets
Side lateral 8 sets(3of which are dropset)
Rear lateral dumbbell 5 sets
Rear pec dec 5 sets
Mili press front side 4 sets
Shrugs 5 sets
Up right rows 4 sets

Just switched my routine up to a push type day and will include rear delts in that day but also rear delts in a back day.

I’ve always done behind the neck barbell presses. They are my favorite shoulder exercise and I’ve always gotten solid results.

How many days a week?
I would consider separating the rowing and reverse pec deck and doing them with back. I think shoulders really need three days a week for size.
I do m/w/f with more of an emphasis on fronts mon, rears wed, and laterals Friday.

I don’t think the volume is to high. Overtraining is not going to happen. Your body will adapt to what you throw at it. Believe me, as a former D1 Strength and condition coach some of the athletes I trained worked out 2x per day, almost everyday of the week.

However, I do agree that most of your emphasis should be on compound movements.

Bones too many sets with too many exercises.

Try to achieve the maximum output in the shortest amount of time.

After completely a full bodywarm up then it is straight to working sets of max output. 7 sets of lateral raises means you are not utilizing heavy enough proper weight in order to fatigue the muscle in a shorter amount of time.

Also prioritize your compound movements to the beginning of the routine. These are the bread and butter mass builders so it is best to hit them when you are fresh in order to achieve maximum output.

“Mind muscle connection” is west coast, hippie, pseudoscientific nonsense. If someone is performing a movement correctly, the muscle will contract to its fullest capability. That’s biological fact. The idea of having some profound, metaphysical link between body and mind is so new age and silly that I can’t believe it’s still a concept in an age of science.

“You gotta think about the muscle while you lift, maaaan. [bong rip; cough cough] That’s like… [cough]… how you grow, maaaaan. Like, think about it, dude.”