DragonRider said:
If it is a muscle in the front delt, it's not your shoulder routine that is causing the problem. It is a muscle imbalance brought on by overworking some muscles and underworking others. We need to see your complete routine.
Here is my complete routine
Day 1. Chest,Calves,Abs Sets: Reps:
1. Bench press 4 6 - 10
2. Incline bench press 4 6 - 10
3. Decline bench press 4 6 - 10
4. Flat fly's 4 6 - 10
5. Crunches 4 15 - 20
Day 2. Legs
1. Swing Squat 4 4 - 10
2. Leg press 4 6 - 10
3. Leg raises (laying) 4 6 - 10
4. Leg extensions 4 6 - 10
Day 3. Back & Calves
1. Pull downs 4 6 - 10
2. T-Bar 4 8 - 10
3. Long pulley rowing 4 8 - 10
4. Dead Lift 4 8 - 10
5. Standing calves 4 15 - 20
Day 4. Shoulders & Abs
1. Upright Row 4 6 - 10
2. Military press 4 8 - 10
3. Shoulder Shrugs 4 10 - 20
4. Bend over laterals Raises 4 8 - 10
5. Crunches 4 15 - 20
Day 5. Biceps, Triceps
1. Dumbell Extentions 4 6 – 10
2. Hammer curls 4 6 - 10
3. Laying tricep extensions 4 6 – 10
4. Preacher curls 4 6 - 10
5. Press downs 5 8
6. Dumbbell curls 4 6 - 10