UTD No.13 - SHOULDERS

MUSCLE:  SHOULDERS
EXERCISES:  6

EXERCISE 1
SEATED ALTERNATING LATERAL SIDE RAISES DROP SET TO BOTH ARMS (USE HAMMER GRIP/ADD 2 SEC SQUEEZE AT TOP OF EACH REP ON DROP)

• SETS x 3
• REPS x 10 EACH AR/20 DOUBLE ARM DROP SET
• REST x 60 SEC

EXERCISE 2
BARBELL MILITARY PRESS WITH DROP SET THEN SUPER SET WITH EXERCISE 3

• SETS x 3
• REPS x 2/8
• REST x NONE

EXERCISE 3
SINGLE ARM REAR DELT FLY MACHINE THEN A DROP SET DOUBLE ARM

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

EXERCISE 4
SINGLE ARM REAR DELT FLY MACHINE SUPER SET WITH EXERCISE 5

• SETS x 5
• REPS x 10 EACH ARM
• REST x NONE

EXERCISE 5
REAR DELT CABLE FLYS (FACE HIGH PULLY, X ARMS AND GRAB CABLES, KEEPING ELBOWS STRAIGHT DOING REVERSE FLY MOTION) THEN SUPER SET WITH EXERCISE 6

• SETS x 5
  
• REPS x 30, 25, 20
  
• REST x NONE
  

EXERCISE 6
CABLE LATERAL SIDE RAISE (FACE LOW PULLY, X ARMS AND GRAB CABLES, KEEPING ELBOWS DO LATERAL RAISE)

• SETS x 5
  
• REPS x 30, 25, 20
  
• REST x 60 SEC
  

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