UTD No.23 - SHOULDERS +

MUSCLE:  SHOULDERS
EXERCISES:  8
** MY TOP RATED +

EXERCISE 1
DB LATERAL SIDE RAISES

• SETS x 3
• REPS x 100
• REST x 60 SEC

EXERCISE 2
ALTERNATING HEAVY DB LATERAL SIDE RAISES SUPER SET WITH EXERCISE 3

• SETS x 3
• REPS x 32/28/24
• REST x NONE

EXERCISE 3
SINGLE ARM SEATED CONCENTRATION LATERAL SIDE RAISE (SIT SIDEWAYS ON PREACHER BENCH, HOLD ARM IN L POSITION RESTING ON THE PAD, PROCEED TO LATERAL RAISE UP AND BACK DOWN TO THE PAD)

• SETS x 3
• REPS x 20 EACH ARM
• REST x 90 SEC

EXERCISE 4
SINGLE ARM REAR DELT FLY MACHINE WITH DROP SET (DOUBLE ARMS ON DROP) THEN SUPER SET WITH EXERCISE 5

• SETS x 4
• REPS x 25/50
• REST x NONE

EXERCISE 5
DB LATERAL SIDE RAISES (HAMMER GRIP, START MOVEMENT BEHIND YOUR BUTT)

• SETS x 3
• REPS x 20
• REST x 90 SEC

EXERCISE 6
CABLE ROPE FACE PULLS SUPER SET WITH EXERCISE 7 (NO REST BETWEEN OR AFTER EXERCISE 6,7,8.  DO ALL 3 SETS IN A ROW)

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

EXERCISE 7
DB SHRUGS SUPER SET WITH EXERCISE 7

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

EXERCISE 8
HAMMER STRENGTH PRESS WITH DROP SET X 3 SUPER SET WITH EXERCISE 6

• SETS x 3
• REPS x 10/10/10/10
  
• REST x NONE

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