UTD No.3 - SHOULDERS

MUSCLE:  SHOULDERS
EXERCISES:  9

EXERCISE 1
CROSS CABLE LATERAL SIDE RAISES SUPER SET WITH EXERCISE 2 (DO "A" SETS IN EXERCISE 1+2 THEN "B" SETS IMMEDIATELY AFTER WITHOUT RESTING)

• SETS x 3
  
• REPS x A.20, B.10
  
• REST x NONE

EXERCISE 2
REAR DELT FLY MACHINE SUPER SET WITH EXERCISE 1

• SETS x 3
• REPS x A.20, B.10
  
• REST x 60 SEC

EXERCISE 3
DB SHOULDER PRESS SUPER SET WITH EXERCISE 4

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

EXERCISE 4
ALTERNATING DB LATERAL SIDE RAISES SUPER SET WITH EXERCISE 5

• SETS x 3
• REPS x 8,6,4 EACH ARM
  
• REST x NONE

EXERCISE 5
SEATED DB LATERAL SIDE RAISE

• SETS x 3
• REPS x 1 MIN
  
• REST x 120 SEC

EXERCISE 6
SINGLE ARM STRAIGHT BAR SHRUG WITH DROP SET X 3 (USE HEAVY, MEDIUM, AND LIGHT PRE LOADED STRAIGHT BARS FOR DROP SETS)

• SETS x 3
  
• REPS x 5/5/5 EACH ARM THEN DO 20 DOUBLE ARM WITH HEAVY BARBELL AFTER ALL DROP SETS
  
• REST x 60 SEC
  

EXERCISE 7
SINGLE ARM ALTERNATING REAR DELT FLY SUPER SET WITH EXERCISE 8

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

EXERCISE 8
CABLE FACE PULLS SUPER SET WITH EXERCISE 9

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

EXERCISE 9
BANDED FACE PULLS

• SETS x 1
• REPS x 30
  
• REST x 90 SEC
  

WANT A SHOUT OUT!? Try this workout and make a post on how it went.  Tag me on Instagram @brockcunico in your post description or story and use tags below so I can see your progress and I will feature you on my social media outlets!

INSTAGRAM HASHTAGS:  #NATTYNATION #UltimateTrainingDay