Good news and some bad news. The good is that my shoulder/bi workout went much better than expected considering i felt a little lazy before heading to the gym. The bad news is that i am pretty sure i injured my rotator cuff on military press/upright rows. Im going to take a week or two off from shoulders while stretching said shoulder until the tightness/pain goes away. I have gone to physical therapy for the same shoulder before but i am hoping that this time it is just a strain rather than a tear. But anyways, this is what my shoulder workout looks like.
Military press: 5 sets total. Reps ranging from 15, 12, 10, 10 with my last set acting as an overload set where i dropped the weight and performed 30 reps.
Lateral Raises: Weight is not much of a factor here. I currently finish out using 30 lb dumbbells. Focus more on the contraction here rather than the weight being pushed. Here i did 5 sets ranging from 20, 15, 12, 10 with my last set being an overload set once again where i performed as many reps as i could with a 15 lb dumbbell.
Front Barbell Raise: Here i performed 4 sets with reps ranging from 15, 12, 10, 10. Focus mainly on the contraction while performing slow movements. When coming down, try and resist the weight as much as possible.
Upright rows: Here i like to use a barbell. With this workout i performed 4 sets with reps ranging from 15, 12, 10, 8. Be careful here since any rotation of the shoulders at the top of this movement can hurt your rotator cuff (i learned my lesson).
Bent over rear delt raise: One of my favorite workouts overall considering the definition and size in my rear delt. Once again weight is not important here. The most important part here is to develop a respectable mind to muscle connection. Feel the contraction while performing slow movements. 4 Sets ranging from 20, 15, 12, 10.
Try this shoulder routine and i guarantee you will see the gains you are looking for.