UTD No.23 - SHOULDERS

MUSCLE:  SHOULDERS
EXERCISES:  7

EXERCISE 1
DB LATERAL SIDE RAISES

• SETS x 3
• REPS x 1,2,3,4,5,6,7,8,9,10 (WITHOUT REST DO 1, THEN 2, THEN 3, THEN 4 ETC UNTIL YOU REACH 10.  PAUSE/CONTRACTION HOLD ON LAST REP PER SEQUENCE)
• REST x 90 SEC

EXERCISE 2
BARBELL SHRUGS WITH DROP SETS THEN SUPER SET WITH EXERCISE 3

• SETS x 3
• REPS x  A. 10/10/10  B. 8/8/8/8  C. 6/6/6/6/6
• REST x NONE

EXERCISE 3
DB LATERAL TRAP RAISE (HOLD ARMS IN T POSITION, ALTERNATE RAISING ARM OVER HEAD BACK DOWN TO SHOULDER HEIGHT)

• SETS x 3
• REPS x 16 (8 EACH ARM ALTERNATING TO 16)
• REST x 120 SEC

EXERCISE 4
HAMMER STRENGTH SHOULDER PRESS SUPER SET WITH EXERCISE 5

• SETS x 3
• REPS x 12. 10. 8
• REST x NONE

EXERCISE 5
DB ROW WITH DROP SET

• SETS x 3
• REPS x 10/20
• REST x 90 SEC

EXERCISE 6
REAR DELT FLY MACHINE

• SETS x 3
• REPS x 1,2,3,4,5,6,7,8,9,10 (WITHOUT REST DO 1, THEN 2, THEN 3, THEN 4 ETC UNTIL YOU REACH 10.  PAUSE/CONTRACTION HOLD ON LAST REP PER SEQUENCE)
• REST x NONE

EXERCISE 7
CABLE FACE PULLS

• SETS x 3
• REPS x 25
• REST x 15 SEC

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