UTD No.43 - SHOULDERS

MUSCLE:  SHOULDERS
EXERCISES:  9

EXERCISE 1
DB LATERAL SIDE RAISES WITH DROP SET X 4

• SETS x 3
• REPS x 20/20/20/20, 15/15/15/15, 10/10/10/10
• REST x 90 SEC

EXERCISE 2
STRAIGHT BAR UPRIGHT ROW WITH DROP SET SUPER SET WITH EXERCISE 3

• SETS x 3
• REPS x  12/12, 10/10, 8/8
• REST x NONE

EXERCISE 3
STRAIGHT BAR STANDING SHOULDER PRESS (USE FINISHING WEIGHT FROM EXERCISE ABOVE)

• SETS x 3
• REPS x 24,20,16
• REST x NONE

EXERCISE 4
SEATED DB PRESS (HEAVY) SUPER SET WITH EXERCISE 5

• SETS x 3
• REPS x 10,8,6
• REST x NONE

EXERCISE 5
SEATED DB SHRUGS (USE WEIGHT FROM EXERCISE ABOVE) SUPER SET WITH EXERCISE 6

• SETS x 3
• REPS x 20,16,12
• REST x NONE

EXERCISE 6
DB REAR DELT ROW

• SETS x 3
• REPS x 30,25,20
• REST x 120 SEC

EXERCISE 7
BEHIND BACK DB LATERAL SIDE RAISE (PULL DB BEHIND YOU AT BOTTOM) SUPER SET WITH EXERCISE 8

• SETS x 3
• REPS x 20
• REST x NONE

EXERCISE 8
SINGLE ARM DB REAR DELT FLY (STRAIGHT ARM VERSION, FROM STANDING ROW POSITION WITH ARM HANGING DOWN PIVOT AT SHOULDER BRINGING ARM BACK FLEXING REAR DELT AT TOP)

• SETS x 3
• REPS x 20 EACH SIDE
• REST x 90 SEC

EXERCISE 9
REAR DELT FLY MACHINE WITH DROP SET (SINGLE ARM, TO BOTH ARMS)

• SETS x 3
• REPS x 10 SINGLE ARM, 20 DOUBLE ARM (ON DROP SET DO 5 SEC HOLDS EVERY 5 REPS)
• REST x 90 SEC

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