ULTIMATE TRAINING DAY No.8 - Shoulders

MUSCLE GROUP:  Shoulders

Season 2:  UTD No.8 - Shoulders
Exercises x 9

EXERCISE 1
Single Arm Cable Lateral Side Raises (half in front of your body, half from behind your body)

• SETS x 3
• REPS x 16/16.  14/14.  12/12.  20
• REST x none

EXERCISE 2
Cable Upright Row with drop set then super set with exercise 3

• SETS x 3
• REPS x  10/20
• REST x none

EXERCISE 3
Single Arm Straight Bar Shoulder Press to double arm press (hold straight bar above shoulder in one hand and proceed to press on each arm, after completing each arm do a shoulder press with both arms)

• SETS x 3
• REPS x 12 each arm/12 double.  10each arm/10 double.  8 each arm/8 double
• REST x 120 sec

EXERCISE 4
DB Rear Delt Row super set with exercise 5

• SETS x 3
• REPS x 20.15.10
• REST x none

EXERCISE 5
DB Lateral Side Raises

• SETS x 3
• REPS x 20
• REST x none

EXERCISE 6
DB Rear Delt Row 50% lighter weight than exercise 4 super set with exercise 7

• SETS x 3
• REPS x 20.15.10
• REST x none

EXERCISE 7
DB Lateral Side Raises (keep your arm in L position at all times while holding db, lead the movement with your elbow)

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

EXERCISE 8
Cable Face Pulls with drop set then super set with exercise 9

• SETS x 3
• REPS x 10 first set/20 after exercise 9
• REST x none

EXERCISE 9
Barbell Shrugs (Do exercise 8+9 two times in row without rest = one set)

• SETS x 3
• REPS x 10 first set/20 after exercise 8
• REST x none

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