Letswork....I have a shoulder routine I copied a few months ago here. Cathe made this one up for sombody wanting more shoulder defintion..:
Here is my suggestion:
Since many people are strongest with MILITARY PRESSES, lets start
with that and do a two warm up sets of 10 pounders (when I say that
I mean 2 dumbbells at 10 pounds each) at 15 reps. Now start a third
set with 12 pounders and do 12 reps. Now a fourth set with 15
pounders and do 10 reps. Now for your fifth set use 10 to 12 pounders
(you'll have to see which one you can handle)and shoot for 8 to 10
SLOW reps. For your SLOW reps, go up 6 seconds and down two
seconds.
(Your shoulders should have some nice warmth in them now).
Next exercise: LONG LEVER SIDE LATERAL RAISE
Do two sets of 12 reps with 8 pounders
Do one set of 8 to 10 SLOW reps (up 6 seconds down 2 seconds)with
5 pounders.
Next exercise: FRONT RAISE
Do two sets of 12 reps with 8 pounders
Then one set of 8 to 10 SLOW reps (up 6 down 2)with 5 pounders.
Next exercise: REAR DELT RAISES
Do two sets of 12 reps with 5 or 8 pounders
Do one SLOW set of 8 to 10 reps with 3 or 5 pounders.
Final exercise: SIDE LYING EXTERNAL ROTATIONS
Lying on your side, knees bent, head supported with arm that is under
you. Now with a dumbbell in your top arm and your top arm bent in a
90 degree angle at your side, rotate your arm upward as high as it
comfortably can go without moving your elbow from its position. FORM
POINTER: Do not let top arm touch body at all. Rotate the dumbbell
upward, keeping your elbow in a fixed position as if your elbow is a
rotisseri stick.
Do two sets of 10 reps with 5 pounders.
Then do one SLOW set(up 6 down 2)of 8 to 10 reps with 3 pounders.
Do this workout 2 times per week. If you are ever pressed for time,
you can leave out the rear delt raises since the lying rotation calls
upon the rear delts too. If you do not start to see a difference in
three weeks, change things around again. Good Luck!
--end of paste
This was written just before the S&H series was done. HTH.
...Carole