UTD No.33 - SHOULDERS

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