ULTIMATE TRAINING DAY No.58 - Shoulders

MUSCLE GROUP:  Shoulders

UTD No.58 - Shoulders
Exercises x 7

EXERCISE 1
Rear Delt Fly Machine Super set with exercise 2

• SETS x 7
• REPS x 16.14.12.12 (each arm)  20.25.30 (both arms)
• REST x none

EXERCISE 2
DB Lateral Side Raises super set with exercise 3

• SETS x 7
• REPS x 10
• REST x none

EXERCISE 3
Band Side Lateral Raises (stand on band, grab a side in each hand, perform lateral side raise)

• SETS x 7
• REPS x 20
• REST x 90 sec

EXERCISE 4
Smith Machine Single Arm Shoulder Press (side sideways on a bench in the smith machine, grab the bar with one hand, and shoulder press.) super set with exercise 5 **Once done with set super set below switch sides and do alternate arm)

• SETS x 3
• REPS x 12.10.8 each arm
• REST x none

EXERCISE 5
Seated DB Side Lateral Raise (use the arm you just used above) with 50% lighter weight drop set.  **Once done with drop set go back to exercise 4 and do other arm without rest)

• SETS x 3
• REPS x 10.10
• REST x none

EXERCISE 6
DB Shrugs super set with exercise 7

• SETS x 10
• REPS x 10
• REST x none

EXERCISE 7
DB Rear Delt Row (use 50% less weight than the exercise above. Example: shrug 80lb db, use 40lb db for this exercise.)

• SETS x 10
• REPS x 10
• REST x 15 sec

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