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ULTIMATE TRAINING DAY

new DAILY Workouts uploaded every two weeks
Tues-Sat 10am central

SEASON 3

UTD No.33 - SHOULDERS

12/27/2018

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MUSCLE:  SHOULDERS
EXERCISES:  9

EXERCISE 1
STRAIGHT BAR LATERAL SIDE RAISES SUPER SET WITH EXERCISE 2
  • SETS x 3
  • REPS x 12, 10, 8 (EACH ARM)
  • REST x NONE

EXERCISE 2
STRAIGHT BAR UPRIGHT ROWS
  • SETS x 3
  • REPS x 20, 15,10 (GO UP IN WEIGHT EACH SET)
  • REST x 90 SEC

EXERCISE 3
BANDED (ATTACH ABOVE TO HELP PULL BAR UPWARDS) STRAIGHT BAR MILITARY PRESS WITH DROP SET (DROP SET IS WITHOUT BANDS, 3 SEC NEGATIVES)
  • SETS x 3
  • REPS x 10/10, 8/8, 6/6
  • REST x 120 SEC

EXERCISE 4
ALTERNATING DB LATERAL RAISES TO DB SHRUGS (USE SAME WEIGHT FROM LATERAL RAISES, NEVER DROP WEIGHT TIL DONE WITH 5 ROUNDS) THEN SUPER SET WITH EXERCISE 5
  • SETS x 3
  • REPS x 2 LATERAL RAISES/4 SHRUGS/REPEAT 5 TIMES WITHOUT REST  (5 ROUNDS = 1 SET)
  • REST x NONE

EXERCISE 5
BANDED FACE PULLS
  • SETS x 3
  • REPS x 30
  • REST x 90 SEC

EXERCISE 6
SINGLE ARM REAR DELT FLY MACHINE SUPER SET WITH EXERCISE 7
  • SETS x 3
  • REPS x 15 EACH ARM (HEAVY)
  • REST x NONE

EXERCISE 7
SEATED DB LATERAL SIDE RAISES WITH 2 SEC HOLD AT TOP SUPER SET WITH EXERCISE 8
  • SETS x 3
  • REPS x 12
  • REST x NONE

EXERCISE 8
REAR DELT FLY MACHINE (BOTH ARMS SAME TIME) THEN SUPER SET WITH EXERCISE 9
  • SETS x 3
  • REPS x 15
  • REST x NONE

EXERCISE 9
SEATED DB LATERAL SIDE RAISES (HAMMER GRIP) WITH 2 SEC HOLD AT TOP
  • SETS x 3
  • REPS x 12
  • REST x 90 SEC

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  #UltimateTrainingDay

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    HOW IT WORKS

    Welcome to Season 3 of The Ultimate Training Day Challenge! 

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  • Home
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      • 2013 Olympia Sports Expo
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      • SYMI Photography Photoshoot
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        • Shoot # 1
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