ULTIMATE TRAINING DAY No.48 - Shoulders

MUSCLE GROUP:  Shoulders

UTD No.48 - Shoulders
Exercises x 6

EXERCISE 1
DB Lateral Side Raises (alternating arms)  super set with exercise 2

• SETS x 3
• REPS x 8 each arm, 6 each arm, 4 each arm
• REST x none

EXERCISE 2
DB Lateral Side Raises (do left side, do right side, do both = 1 rep)

• SETS x 3
• REPS x 8,6,4
• REST x 90 sec

EXERCISE 3
Barbell Military Banded Shoulder Press (attach bands above, then attach to the bar so it takes tension off as you go down.) with drop set then super set with exercise 4

• SETS x 3
• REPS x 10/10.8/8.6/6
• REST x none

EXERCISE 4
Bent Over DB Rear Delt Row with drop set

• SETS x 3
• REPS x 10/20. 8/16. 6/12
• REST x 120 sec

EXERCISE 5
Rear Delt Fly Machine super set with exercise 6 then back to exercise 5

• SETS x 3
• REPS x 50 total  -  25 reps then exercise 5
• REST x none

EXERCISE 6
Banded Face Pulls super set with exercise 5

• SETS x 3
• REPS x 50 reps total - 25 reps then back to exercise 5.  Repeat 1 more rotation for another 25 reps each exercise.  TWO rotations of exercise 5+6= 1 set.
• REST x none

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