UTD No.18 - SHOULDERS

MUSCLE:  SHOULDERS
EXERCISES:  8
+ MY TOP RATED

EXERCISE 1
CABLE X-UP LATERAL RAISES (CROSS CABLES IN FRONT OF YOU, PULL UP TO SHOULDER HEIGHT DOING LATERAL RAISE) THEN SUPER SET WITH EXERCISE 2

• SETS x 3
• REPS x 30,25,20
• REST x NONE

EXERCISE 2
SHRUGS ON PLATE LOADED LEG EXTENSION (USE DB IF YOU DON'T HAVE MACHINE)

• SETS x 3
• REPS x 30,25,20
• REST x 90 SEC

EXERCISE 3
DB PRESS SUPER SET WITH EXERCISE 4 (DO EXERCISE 3+4 TWICE, A+B SET = 1 SET)

• SETS x 3
• REPS x A.12/B.12, A.10/B.10, A.8/B.8 (B.SETS DO 50% LESS WEIGHT THAN A.SETS)
• REST x NONE

EXERCISE 4
SEATED DB LATERAL SIDE RAISES (HAMMER GRIP AT TOP OF MOVEMENT) THEN SUPERSET WITH EXERCISE 3

• SETS x 3
• REPS x A.12/B.24, A.10/B.20, A.8/B.16 (B.SETS DO 50% LESS WEIGHT THAN A.SETS)
• REST x120 SEC ONLY AFTER A+B SETS ARE COMPLETED

EXERCISE 5
SEATED CABLE FACE PULLS WITH DROP SET THEN SUPER SET WITH EXERCISE 6

• SETS x 3
• REPS x 12/24, 10/20, 8/16
  
• REST x NONE

EXERCISE 6
SEATED SINGLE ARM STRAIGHT BAR SHRUGS TO DOUBLE ARM SHRUG

• SETS x 3
  
• REPS x 12 EACH ARM, THEN 24 WITH BOTH ARMS
  
• REST x 120 SEC

EXERCISE 7
SINGLE ARM REAR DELT FLY MACHINE SUPER SET WITH EXERCISE 8 THEN DROP SET TO DOUBLE ARM THEN SUPER SET WITH EXERCISE 8 (PAIR A SETS IN EXERCISE 7+8 BEFORE DOING B SETS)

• SETS x 3
• REPS x A.12 EACH ARM/B.12 DOUBLE ARM
  
• REST x 30 SEC
  

EXERCISE 8
BANDED FACE PULLS

• SETS x 3
• REPS x A.12/B.12
  
• REST x 120 SEC ONLY AFTER ALL FOUR A+B SETS ARE COMPLETED
  

HOWS THE WORKOUTS GOING!? Try this workout and make a post on how it went.  Tag me @brockcunico in your post description and use tags below and I will feature you on my social media outlets!

INSTAGRAM HASHTAGS:  #NATTYNATION #NNathleticclub #teamNN #UltimateTrainingDay