ULTIMATE TRAINING DAY No.18 - Shoulders

MUSCLE GROUP:  Shoulders

EXERCISE 1
DB Lateral Side Raises super set with exercise 2

• SETS x 3
• REPS x 15
• REST x none

EXERCISE 2
Banded Lateral Side Raises

• SETS x 3
• REPS x 20
• REST x 60 sec

EXERCISE 3
Military Barbell Press super set with exercise 4

• SETS x 3
• REPS x 1 min (3 sec negative)
• REST x 30 sec

EXERCISE 4
 DB Rear Delt Fly

• SETS x 3
• REPS x 1 min
  
• REST x 90 sec

EXERCISE 5
Rear Delt Fly Machine super set with exercise 6

• SETS x 3
• REPS x 16 each arm
• REST x none

EXERCISE 6
Cable Face Pulls

• SETS x 3
• REPS x 30 reps (pause on the squeeze every two reps)
• REST x 60 sec

EXERCISE 7
Barbell Shrugs with drop sets x4 super set with exercise 8

• SETS x 3
• REPS x 8,8,8,8
• REST x none

EXERCISE 8
Leaning Rear Delt Fly (Use TRX bands, lean back and open your arms like a rear delt fly)

• SETS x 3
• REPS x 15
• REST x 120 sec

WANT A SHOUT OUT!  Do this workout and make a post.  Tag me @brockcunico in your post description on how it went.  Use tags below and I will feature you on my social media outlets!

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