ULTIMATE TRAINING DAY No.78 - Shoulders

MUSCLE GROUP:  Shoulders

UTD No.78 - Shoulders
Exercises x 8

EXERCISE 1
Laying Straight Bar Lateral Front Raises (lay on cable row machine, and use a straight bar with handles on each side, proceed to do lateral raise up to shoulder height.)

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

EXERCISE 2
DB Shoulder Press super set with exercise 3

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

EXERCISE 3
Seated Shoulder Plate Press (sit on bench holding a plate between both hands, and proceed to press upwards over head.)  Super set with exercise 4

• SETS x 3
• REPS x 20
• REST x none

EXERCISE 4
DB Lateral Raises

• SETS x 3
• REPS x 30
• REST x 120 sec

EXERCISE 5
Single Arm Smith Shrugs to double arm Smith Shrugs (stand sideways in smith machine and grab the bar and shrug one side, then do the other, then face the bar and shrug with both hands.) super set with exercise 6.

• SETS x 3
• REPS x 12 each arm/ 12 both hands
• REST x none

EXERCISE 6
DB Rear Delt Row with drop set super set with exercise 7

• SETS x 3
• REPS x 12/24. 10/20. 8/16
• REST x none

EXERCISE 7
Banded Face Pulls

• SETS x 3
• REPS x 20 ( 2 sec holds every 2 reps)
• REST x none

EXERCISE 8
Rear Delt Fly Machine with drop set (do single arm the normal way, then sit sideways on the chair and do the drop set single arm.  Meaning instead of facing the pad your chest goes on, lean your shoulder against it and sit sideways on the chair.)

• SETS x 3
• REPS x 12/20
• REST x 90 sec

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