ULTIMATE TRAINING DAY No.13 -Shoulders

MUSCLE GROUP:  Shoulders

EXERCISE 1
Cable Upright Rows mega set super set with exercise 2

• SETS x 3
• REPS x 10/10/10,8/8/8,6/6/6  (do exercise 2 between each set)
• REST x none

EXERCISE 2
DB Lateral Side Raises

• SETS x 9
• REPS x  12/12/12
• REST x 90 sec (after you do the triple set with exercise 1)

EXERCISE 3
Standing DB Rear Delt Flys super set with exercise 4

• SETS x 3
• REPS x 10
• REST x none

EXERCISE 4
Banded Rear Delt Face Pulls

• SETS x 3
• REPS x 20 (pulse 1 rep, hold second rep for 2 sec)
• REST x 60 sec

EXERCISE 5
Rear Delt Fly Machine with triple drop set

• SETS x 3
• REPS x 12/12/12 (single arm first two sets, double arm on 3rd set)
• REST x 90 sec

EXERCISE 6
Seated Shrug Machine (use DB if you don't have machine)

• SETS x 7
• REPS x 12
• REST x 15 sec

EXERCISE 7
Alternating DB Lateral Side Raises with drop set (do double arm raises on drop set)

• SETS x 3
• REPS x 16/30,14/30,12/30
• REST x 90 sec
  

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