ULTIMATE TRAINING DAY No.3 - Shoulders

MUSCLE GROUP:  Shoulders

EXERCISE 1
DB Lateral Raises with drop sets x 4

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

EXERCISE 2
Barbell Shoulder Press super set with exercise 3

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

EXERCISE 3
DB Lateral Raises (positive) to DB Shoulder Press to DB Lateral Raise (negative) super set with exercise 4

• SETS x 3
• REPS x 6,5,4 (Lateral Raise + DB Shoulder Press  = 1 rep)
• REST x 15 sec

EXERCISE 4
Barbell Shoulder Press with 5x drop sets + 3 sec negatives

• SETS x 1
• REPS x 5/4/3/2/1
• REST x 15 sec

EXERCISE 5
Rear Delt Fly Machine with drop set

• SETS x 3
• REPS x 20/20,15/15,10/10
• REST x 120 sec

EXERCISE 6
Standing Cable Rear Delt Face Pulls

• SETS 7
• REPS 12
• REST x 15 sec

EXERCISE 7
Barbell Shrugs with drop set

• SETS x 3
• REPS x 10/10, 8/8, 6/6
• REST x 60 sec
  

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