ULTIMATE TRAINING DAY No.28 - Shoulders

MUSCLE GROUP: Shoulders

UTD No.28 - Shoulders

EXERCISE 1
DB Lateral Side Raises

• SETS x 4
• REPS x 30
• REST x 30 sec

EXERCISE 2
Straight Bar Upwright Rows with drop set then super set with exercise 3

• SETS x 3
• REPS x 12/15,10/15,8/15
• REST x none

EXERCISE 3
Banded Lateral Side Raises

• SETS x 3
• REPS x 20
• REST x 90 sec

EXERCISE 4
Seated DB Shoulder Press super set with exercise 5

• SETS x 3
• REPS x 12,10,8
• REST x none

EXERCISE 5
Seated DB Shrugs super set with exercise 6 (use the weight you used for the press)

• SETS x 3
• REPS x 12,10,8
• REST x none

EXERCISE 6
Seated DB Shoulder Press (50% less weight than the prior shoulder press) super set with exercise 7

• SETS x 3
• REPS x 12,10,8
• REST x none

EXERCISE 7
Seated DB Shrugs (use the weight used for the press)

• SETS x 3
• REPS x 12,10,8
• REST x 120 sec

EXERCISE 8
Rear Delt DB Flys super set with exercise 9

• SETS x 3
• REPS x 10
• REST x none

EXERCISE 9
Cable Rope Face Pulls (after completing the super set 1 time, do it again without rest to equal 1 set)

• SETS x 3
• REPS x 10
• REST x 60 sec

EXERCISE 10
DB Rear Delt Swings super set with exercise 11 (Stand bent over with DB, keep arm nearly straight hanging down towards floor, swing arm back so its even with torso flexing your rear delt)

• SETS x 3
• REPS x 12 each side
• REST x none

EXERCISE 11
Banded Face Pulls

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

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