ULTIMATE TRAINING DAY No.88 - Shoulders

MUSCLE GROUP:  Shoulders

UTD No.88 - Shoulders
Exercises x 8

EXERCISE 1
Alternating DB Lateral Side Raises super set with exercise 2

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

EXERCISE 2
Seated Band Lateral Side Raises (attach band under bench, sit on bench and grab the band in each hand and proceed to do a side lateral raise)

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

EXERCISE 3
DB Shoulder Press super set with exercise 4

• SETS x 5
• REPS x 16. 14. 12. 10. 8.
• REST x none

EXERCISE 4
Seated DB Shrugs (use weight that you used for the exercise above) super set with exercise 5

• SETS x 5
• REPS x  20 each side
• REST x none

EXERCISE 5
 DB Rear Delt Row

• SETS x 3
• REPS x 16. 14. 12. 10. 8.
• REST x 120 sec

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

• SETS x 3
• REPS x 12 each arm
• REST x none

EXERCISE 7
Banded Face Pulls (attach band high and proceed to do face pulls.  Lead with elbow and focus on rear delts) super set with exercise 8

• SETS x 3
• REPS x 24
• REST x none

EXERCISE 8
Rear Delt Fly Machine (double arm)

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

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