ULTIMATE TRAINING DAY No.38 - Shoulders

MUSCLE GROUP:  Shoulders

UTD No.38 - Shoulders

EXERCISE 1
DB Lateral Side Raises

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

EXERCISE 2
Cable Upright Rows with up set x 6 (opposite of drop set, go up in weight each set without rest)

• SETS x 8
• REPS x 10
• REST x none

EXERCISE 3
DB Shoulder Press super set with exercise 4

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

EXERCISE 4
DB Rear Delt Row with drop set

• SETS x 3
• REPS x 12/20,10/20,8/20 (2 sec squeeze every two reps on drop sets)
• REST x 60 sec

EXERCISE 5
Standing Cable Shoulder Press (set cables at feet height, grab attachment in each hand and shoulder press) super set with exercise 6

• SETS x 3
• REPS x 16,14,12
• REST x none

EXERCISE 6
DB Shrugs drop set x 3 super set with exercise 7

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

EXERCISE 7
DB Lateral Side Trap Raise (hold db in each hand, hold your arms out in line with your shoulders, do lateral side raise alternating one arm at a time while the other arm remains up)

• SETS x 6
• REPS x 30 - 15 each side
• REST x none

EXERCISE 8
Rear Delt Fly Machine

• SETS x 7
• REPS x 12
• REST x 15 sec

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