ULTIMATE TRAINING DAY No.18 - SHOULDERS

MUSCLE GROUP:  SHOULDERS

SEASON 2:  UTD No.18 - SHOULDERS
EXERCISES x 8

EXERCISE 1
REAR DELT FLY MACHINE SUPER SET WITH EXERCISE 2  (ALTERNATE BETWEEN EXERCISES 1+2 WHILE PAIRING A+B REPS IN A ROW WITHOUT REST.  4 SETS = 1 SET)

• SETS x 3
• REPS x A.15 SINGLE ARM, B.15 DOUBLE ARM
• REST x NONE

EXERCISE 2
SEATED DB LATERAL RAISES (SIT ON REAR DELT FLY MACHINE AND PROCEED TO LATERAL RAISE FOR "A" REPS.  ONCE DONE IMMEDIATELY GO BACK TO EXERCISE 1 FOR "B" REPS)

• SETS x 3
• REPS x A.20, B.20
• REST x 90 SEC

EXERCISE 3
STANDING BARBELL SHOULDER PRESS SUPER SET WITH EXERCISE 4 (ALTERNATE BETWEEN EXERCISES 3+4 WHILE PAIRING A+B+C REPS IN A ROW WITHOUT REST. 6 SETS = 1 SET)

• SETS x 3
• REPS x A.5, B.10, C.15
• REST x NONE

EXERCISE 4
STRAIGHT BAR SHRUGS SUPER SET WITH EXERCISE 3 (USE WEIGHT FROM EXERCISE 3)

• SETS x 3
• REPS x A.5, B.10, C.15
• REST x 90 SEC

EXERCISE 5
DB SHRUGS SUPER SET  (ALTERNATE BETWEEN EXERCISES 5+6 WHILE PAIRING A+B REPS IN A ROW WITHOUT REST. 6 SETS = 1 SET)

• SETS x 3
• REPS x A.10, B.20
• REST x NONE

EXERCISE 6
DB REAR DELT ROW SUPER SET WITH EXERCISE 5

• SETS x 3
• REPS x A.10, B.20
• REST x 90 SEC

EXERCISE 7
REAR DELT FLY MACHINE

• SETS x 3
• REPS x 15
• REST x NONE

EXERCISE 8
BANDED FACE PULLS (ATTACH BAND HIGH, AND PROCEED TO LEAD THE MOVEMENT WITH YOUR ELBOWS PULLING TOWARDS FACE.)

• SETS x 3
• REPS x 30
• REST x 60 SEC

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