UTD No.28 - SHOULDERS

MUSCLE:  SHOULDERS
EXERCISES:  10

EXERCISE 1
V-BAR CABLE SHRUGS (HEAVY) SUPER SET WITH EXERCISE 2

• SETS x 3
• REPS x 20
  
• REST x NONE
  

EXERCISE 2
V-BAR STANDING CABLE SHOULDER PRESS SUPER SET WITH EXERCISE 3

• SETS x 3
• REPS x 20
  
• REST x NONE
  

EXERCISE 3
DB LATERAL (LIGHT) SIDE RAISES

• SETS x 3
  
• REPS x 20
  
• REST x 60 SEC
  

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

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

EXERCISE 5
KETTLE BELL LATERAL SIDE RAISE TO FRONT (GRABBING THE KETTLE BELL AND SWITCHING HANDS AT THE TOP PORTION OF THE MOVEMENT) MEGA SET

• SETS x 3
• REPS x 6 SIDE TO FRONT THEN 12 EACH ARM
  
• REST x 120 SEC
  

EXERCISE 6
ALTERNATING DB SIDE LATERAL RAISES (HEAVY) SUPER SET WITH EXERCISE 7

• SETS x 3
• REPS x 16,14,12
  
• REST x NONE
  

EXERCISE 7
DB REAR DELT ROW SUPER SET WITH EXERCISE 8

• SETS x 3
  
• REPS x 20,15,10
  
• REST x NONE
  

EXERCISE 8
LAYING INCLINE DB LATERAL RAISES (LAY ON INCLINE BENCH AND PROCEED TO DO SIDE LATERAL RAISE UNTIL DB TOUCH AT TOP)

• SETS x 3
  
• REPS x 20,15,10
  
• REST x 120 SEC
  

EXERCISE 9
SINGLE ARM REAR DELT FLY MACHINE DROP SET X 2 TO DOUBLE ARM SUPER SET WITH EXERCISE 10

• SETS x 3
• REPS x 10 EACH ARM/10 DOUBLE/10 DOUBLE/30 REPS = 1 SET
  
• REST x NONE
  

EXERCISE 10
CABLE FACE PULLS

• SETS x 3
• REPS x 30
  
• REST x 90 SEC
  

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