UTD No.8 - SHOULDERS

MUSCLE:  SHOULDERS
EXERCISES:  9

EXERCISE 1
DB REAR DELT FLY MACHINE (DO ONE SET AFTER *EVERY* EXERCISE/SET IN THIS WORKOUT.)

• SETS x 1
• REPS x 10
• REST x NONE

EXERCISE 2
ALTERNATING DB LATERAL SIDE RAISES WITH DROP SET THEN SUPER SET WITH EXERCISE 3

• SETS x 3
• REPS x 12/12
• REST x NONE

EXERCISE 3
BANDED SINGLE ARM LATERAL RAISES

• SETS x 3
• REPS x 12
• REST x 90 SEC

EXERCISE 4
CABLE V-BAR STANDING SHOULDER PRESS SUPER SET WITH EXERCISE 5

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

EXERCISE 5
SEATED CABLE UPRIGHT ROWS SUPER SET WITH EXERCISE 6

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

EXERCISE 6
SEATED ON FLOOR - CABLE FACE PULLS WITH DROP SET

• SETS x 3
• REPS x 10/20
  
• REST x 120 SEC
  

EXERCISE 7
REAR DELT FLY MACHINE WITH DROP SET (SINGLE ARM TO DOUBLE ARM) THEN SUPER SET WITH EXERCISE 8

• SETS x 3
• REPS x 15/15
  
• REST x NONE
  

EXERCISE 8
REAR DELT DB FLY/ROW SUPER SET WITH EXERCISE 9

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

EXERCISE 9
BANDED FACE PULLS (5 SEC HOLDS EVERY 5TH REP)

• SETS x 3
• REPS x 20
  
• 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!