My shoulder routine

[MattyIce]

SHOULDERS

Internal and external cable rotation (rotator cuff) 2 sets 20-25lbs max reps 30-40 4 sets total
Upright rows (Smith machine) wide grip 4 sets med weight 12-15 reps or failure
immediately 3 sets standing DB flys med weight high reps 12-20
immediately 3 sets upright rows (Smith machine) close grip lo-med weight high reps 20-25
rest 1-2 minutes
Arnold press 4 sets med-heavy weight reps 6-8
rest 1 minute
OH press machine 3 sets HEAVY weight lo reps 2-6
rest 1 minute
2 super-sets lateral and front raises lo-med weight hi reps 10-15 of each
rest 1-2 minutes
Shrugs (Smith machine) 4 sets HEAVY weight until failure then hold weight until grip failure (usually 315-495lbs pyramid)
immediately 2 sets cable rope pulls lo weight until failure (pull rope toward collar bone/face level to hit traps)

 

[TSizemore]

Damn Son!!!!! I love me some shoulder day, too.....but, wowww that's a workout!! Get you some!!!

 

[RockShawn]

I think I'd pass out after the first round. Dang. That's one hell of a workout.

 

[BIGBOSS]

SHOULDERS

Internal and external cable rotation (rotator cuff) 2 sets 20-25lbs max reps 30-40 4 sets total
Upright rows (Smith machine) wide grip 4 sets med weight 12-15 reps or failure
immediately 3 sets standing DB flys med weight high reps 12-20
immediately 3 sets upright rows (Smith machine) close grip lo-med weight high reps 20-25
rest 1-2 minutes
Arnold press 4 sets med-heavy weight reps 6-8
rest 1 minute
OH press machine 3 sets HEAVY weight lo reps 2-6
rest 1 minute
2 super-sets lateral and front raises lo-med weight hi reps 10-15 of each
rest 1-2 minutes
Shrugs (Smith machine) 4 sets HEAVY weight until failure then hold weight until grip failure (usually 315-495lbs pyramid)
immediately 2 sets cable rope pulls lo weight until failure (pull rope toward collar bone/face level to hit traps)

Daaaaaaaaaaaaamn! This is some BEASTMODE type ISH! I want to give this a shot bro! This
is one hell of a routine! ;D

 

[smoove]

Killer routine

 

[HARD AT IT]

Nice Matty... Thanks again brother... For anyone who doesn't know about Matty just look at his avi.. Dudes a fucking monster!!!