ULTIMATE TRAINING DAY No.83 - Shoulders

MUSCLE GROUP:  Shoulders

UTD No.83 - Shoulders
Exercises x 8

EXERCISE 1
Seated DB Lateral Side Raises (single arm each side, to double arm.  That is considered ONE rep.)

• SETS x 5
• REPS x  5. 4. 3. 2. 30 (last 30 rep set is both arms seated)
• REST x 60 sec

EXERCISE 2
HEX Bar Shrugs super set with exercise 3 then drop set

• SETS x 3
• REPS x  10/10. 8/8. 6/6
• REST x none

EXERCISE 3
DB Lateral Side Raises (hammer grip) super set with exercise 2

• SETS x 3
• REPS x 20/10.  16/8.  12/6
• REST x 90 sec **after the TWO exercises TWO times in a row.
  

EXERCISE 4
Standing Cable Shoulder Press with drop set x3 (use Close Grip Row attachment, face cables and have pulley set low.  Grab attachment and press over head.)  then super set with exercise 4.

• SETS x 3
• REPS x 10/10/10.  8/8/8.  6/6/6.
• REST x none

EXERCISE 5
Banded Lateral Raises (stand on a band, grab sides in hand and proceed to lateral raise.

• SETS x 3
• REPS x 20 (2 sec holds at top every 2 reps.)
• REST x 120 sec

EXERCISE 6
Rear Delt Fly Machine (single arm) super set with exercise 7

• SETS x 3
• REPS x 10 each arm
• REST x none

EXERCISE 7
Cable Rope Face Pulls with drop set x3

• SETS x 3
• REPS x 10/10/10
• REST x 90 sec

EXERCISE 8
Incline DB Rear Delt Row (lay face down on incline bench, grab db in each hand and pull the db under the chest area leading the movement with your elbows.)

• SETS x 3
• REPS x 20
• REST x 30 sec

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