ULTIMATE TRAINING DAY No.43 - Shoulders

MUSCLE GROUP:  Shoulders

UTD No.43 - Shoulders

EXERCISE 1
Behind Back X-Cross Cable Lateral Side Raises (cross cables behind you, grab left one with right hand and right one with left hand and do lateral raises to your side up to shoulder height)

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

EXERCISE 2
Alternating DB Lateral Side Raises (DB shoulder be in hammer position at the top of raise) super set with exercise 3

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

EXERCISE 3
Seated DB Lateral Side Raises (3 sec negatives)

• SETS x 3
• REPS x 1 min
• REST x none

EXERCISE 4
DB Banded Shoulder Press with drop set x3 (tie TWO bands below bench, grab bands and DB in each hand and shoulder press.  Drop the bands proceed press DBs.  Drop DB and proceed to press bands)

• SETS x 3
• REPS x 10/10/10. 8/8/8. 6/6/6.
• REST x 120 sec

EXERCISE 5
DB Shrugs (shrug 10 sec, then hold contraction for 10 sec, repeat for 1 min.) super set with exercise 6

• SETS x 3
• REPS x 1 min
• REST x none

EXERCISE 6
Laying Rear Delt Row (Lay face down on incline bench and do DB rear delt row)

• SETS x 3
• REPS x 20,15,10
• REST x none

EXERCISE 7
Rear Delt Fly Machine (reverse pec deck) with drop set (first set is single arm, the drop set is both arms) super set with exercise

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

EXERCISE 8
Banded Face Pulls (attach band at head height, and pull to your face through your elbows.  Mimic if you were sliding your arms across a table while opening the band.)

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

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