UTD No.8 - SHOULDERS

MUSCLE:  SHOULDERS
EXERCISES:  8

EXERCISE 1
SINGLE ARM STRAIGHT BAR LATERAL SIDE RAISES THEN SUPER SET WITH EXERCISE 2

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

EXERCISE 2
STRAIGHT BAR UPRIGHT ROWS

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

EXERCISE 3
DB PRESS SUPER SET WITH EXERCISE 4 (GO BACK AND FORTH BETWEEN EXERCISE 3+4 TWO TIMES)

• SETS x 3
• REPS x A.16/16, B.12/12, C.8/8 (GO BACK AND FORTH BETWEEN EXERCISE 3 + 4 TWO TIMES PAIRING SETS)
• REST x NONE

EXERCISE 4
SEATED DB LATERAL SIDE RAISES (GO BACK AND FORTH BETWEEN EXERCISE 3+4 TWO TIMES) THEN SUPER SET WITH EXERCISE 5

• SETS x 3
• REPS x A.20/20, B.15/15, C.10/10 (GO BACK AND FORTH BETWEEN EXERCISE 3 + 4 TWO TIMES PAIRING SETS)
• REST x NONE

EXERCISE 5
DB REAR DELT ROW/FLY

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

EXERCISE 6
REAR DELT FLY MACHINE

• SETS x 10
• REPS x 10
• REST x 20 SEC

EXERCISE 7
BEHIND BACK CABLE SHRUGS SUPER SET WITH EXERCISE 8

• SETS x 5
• REPS x 10
• REST x NONE

EXERCISE 8
BANDED FACE PULLS

• SETS x 5
• REPS x 30
• REST x NONE

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