ULTIMATE TRAINING DAY No.33 - Shoulders

MUSCLE GROUP:  Shoulders

UTD No.33 - Shoulders

EXERCISE 1
Standing Cable Behind Back Side Lateral Raises (cross cables behind your back, grab left one with right hand, and right one with left hand.  Pull to shoulder height.)

• SETS x 3
• REPS x 30/30/30, 25/25/25, 20/20/20
• REST x none

EXERCISE 2
Standing Military Barbell Slide Press super set with exercise 3 (Stand inside a squat rack, put barbell to shoulder height and push/slide the bar up and down the rack.  Like a smith machine but without the machine.)

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

EXERCISE 3
Barbell Upright Rows with drop set

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

EXERCISE 4
Alternating DB Lateral Side Raises super set with exercise 5

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

EXERCISE 5
DB Lateral Side Raises (Up/down with one arm, up/down with other arm, up/down with both)

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

EXERCISE 6
Reverse Pec Deck (alternating) super set with exercise 7

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

EXERCISE 7
Seated DB Shrugs super set with exercise 8

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

EXERCISE 8
Reverse Pec Deck super set with exercise 9

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

EXERCISE 9
Seated DB Shrugs

• SETS x 3
• REPS x 12
  
• REST x 120 sec
  

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