posted Fri, 01/11/2013 - 14:42
1216
Help with front delt separation!
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So needing some new shoulder workouts. tired of the same old thing. i want to bring up my delts alot. at the end of a bulker and i know once i run through pct and then my cutting cycle (kudos to fellow eroiders) separation of all muscles will be more evident but wanting to know what everyone else does for delts incase theres something i can add to bring them up. traps are just fine and strong but want work on delts
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Thanks for all the feedback guys ill incorporate a few things and see how it goes!
for a few weeks i started pre exhausting my shoulders using lateral raises before doing my chest work. i think it helped quite a bit on making my shoulders "pop" a bit more.
I've since gone back to focusing on strength and overall mass but once i hit my strength goals for this year, i'll probably go back and look more at my physique and pick out things like this. personally i think pre exhausting is a good technique, you just have to know your limits
dumbbell hammer front raise. brings out the separation between the front delt and the pecs.
mr127superdeeDB press or machine press 3X 10-4 reps
machine lat raise 1 arm at a time 2X 8-10 reps
DB Front raise 2X 10 reps
bent over db raise 2x 8-10reps
Shrugs of any kind 2x 8-12
very low volume so make sure intensity is high during set this will be a great routine to add quality size at the end of a bulker I always hit this while on a prop kick to creat astrong base to run the rest of the cycle on
Got this off Dave Palumbos website!
lateral raises - dumbbells
military press - barbell
front raises - dumbbells
incline bench press with dumbbells
to name a few.
MY shoulder workout
seaated dumbel press
3-4 sets reps 8-12
standing military press
3 sets reps 6-8
rear delt flys on pec deck
4 sets reps 8-12
side laterials
3 sets reps 12-15
cable laterials
3 sets reps 8-12
dumbell front raises
3 sets reps 8-12
and i will finish up with shrugs or up right rows
Will have to incorporate this thanks sir!