The solution is to train shoulders only once a week, adding your delt routine to either your push or pull workout. Even though that workout will now be much longer, you'll have more recovery time between sessions and you should begin to see progress.
The routine below is designed to build mass and give your shoulders a good pump. If you're short on time or feeling overtrained, reduce the number of sets for each exercise by one. If you feel you can handle more volume, on the other hand, add an extra set to each move. After four weeks of using this workout, take a full week off from training shoulders (if not two weeks) before repeating it. Remember, avoiding overtraining is the key to bigger delts.
EXERCISE SETS REPS REST
Standing Military Press 3 8 -
Cable Lateral Raise 3 2 2 min.
One-Arm Seated Dumbbell Overhead Press 3 8 -
Dumbbell Front Raise 3 12 2 min.
Cable Rear-Delt Raise 4 12 2 min.
Perform this workout on your push or pull day (preferably push).
* BY DAVID SANDLER, MS, CSCS
Sandler, David. "Delt Dilemma: spur new growth with ample rest and this hard-hitting routine." Joe Weider's Muscle & Fitness June 2010: 205. Academic OneFile. Web. 2 June 2010.
Gale Document Number:A225078518
Disclaimer:This information is not a tool for self-diagnosis or a substitute for professional care.
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