work out for today

- 4 sets of 8 shoulder shrug
- 4 sets of 8 seated shoulder shrug

- 4 sets of 8 shoulder press
- 4 sets of 8 seated shoulder press
- 4 sets of 8 one-arm shoulder press

- 4 sets of 8 side dumbbell raise
- 4 sets of 8 bent-over dumbbell fly`s
* all drop sets 30 lbs, 20 lbs, 10 lbs, 5 lbs*

Trevor,

I still say this is way too much volume and exercises for shoulders - a small muscle group. You are doing 224 reps (4 sets of 8 x 7 exercises). Unless you are taking steroids, this is too much for shoulders. Now if what you are calling "shoulder shrugs" are really just regular shrugs targeting your traps, then that is much better and the routine is fine because 64 of the 224 reps are trageting the traps - a bigger muscle. I would still do either standing or seated shoulder presses not both as you are already doing 4 sets of one-arm shoulder presses.

John

yeah its my traps