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ultimate training day

weight training routines
new uploads every two weeks
Tues-Sat 10am central

Season 5

UTD No.3 - SHOULDERS

5/3/2019

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MUSCLE:  SHOULDERS
EXERCISES:  9

EXERCISE 1
SEATED LATERAL RAISE MACHINE (LEFT ARM, RIGHT ARM, BOTH ARMS = 1 REP) SECOND SET IS STRICTLY BOTH ARMS THEN SUPER SET WITH EXERCISE 2
  • SETS x 4
  • REPS x 10/10, 8/8, 6/6, 30
  • REST x NONE
EXERCISE 2
DB REAR DELT ROW/FLY
  • SETS x 3
  • REPS x 30
  • REST x 60 SEC

EXERCISE 3
MILITARY PRESS WITH DROP SET (3 SEC NEGATIVES ON DROP) SUPER SET WITH EXERCISE 3
  • SETS x 3
  • REPS x 10/10, 8/8, 6/6
  • REST x NONE

EXERCISE 4
X UP REAR DELT CABLE FLYS UP SET X 3 (FACE CABLES, SET THEM HIGH, X THEM AND HOLD ONE IN EACH HAND, AND PULL DOWN TO CHEST)
  • SETS x 3
  • REPS x 20/15/10 (INCREASE WEIGHT ON UPSETS)
  • REST x 120 SEC

EXERCISE 5
ALTERNATING DB LATERAL SIDE RAISES WITH DROP SET THEN SUPER SET WITH EXERCISE 6
  • SETS x 3
  • REPS x 24/24, 20/20, 16/16
  • REST x NONE

EXERCISE 6
DB SHRUGS WITH DROP SET
  • SETS x 3
  • REPS x 20/15/10 (KEEP TIPS OF DBS TOGETHER ON DROP)
  • REST x 120 SEC

EXERCISE 7
ALTERNATING REAR DELT FLY MACHINE WITH DROP SET THEN SUPER SET WITH EXERCISE 8
  • SETS x 3
  • REPS x 20/20, 16/16, 12/12 (DO AMOUNT OF REPS PER ARM)
  • REST x NONE

EXERCISE 8
DB REAR DELT ROW/FLY WITH 2 SEC SQUEEZE THEN SUPER SET WITH EXERCISE 9
  • SETS x 3
  • REPS x 30
  • REST x NONE

EXERCISE 9
BANDED FACE PULLS (2 SEC PAUSE EVERY 2 REPS)
  • SETS x 3
  • REPS x 30
  • REST x 90 SEC

HOW WAS THE WORKOUT?  Try this workout and make a post on how it went.  Tag me @brockcunico in your post description and use tags below and I will feature you on my social media outlets!

INSTAGRAM HASHTAGS:  #NATTYNATION #UltimateTrainingDay

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    HOW IT WORKS

    Season 5 of The Ultimate Training Day Challenge has begun! 

    This is where you will find my actual weight training routines uploaded daily Tues-Sat 10 am central time every two weeks.

    All workouts are conveniently stored in muscle group categories below in case you want to work a specific body part.  They are also archived by date in case you want go back and try one of your favorites from the past or any you may have missed during this season!

    You can also make new friends and interact with other Natty Nation members by using the comment feature to leave your comments for everyone to see on each workout thread. 

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  • Home
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  • NATTY NATION ATHLETIC CLUB
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    • Coupons / Discounts
  • About
    • Biography
    • Interviews >
      • Real Talk LIVE Interview
      • Shutupandtrain.com Interview
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    • News-Feed >
      • Newspaper Article # 1
      • Newspaper Article # 2
  • Photo Gallery
    • Club Photos
    • Expos/Events >
      • 2013 Olympia Sports Expo
    • Magazine Ads/Published Photos
    • Photo-Shoots >
      • SYMI Photography Photoshoot
      • Pat Lee Photography Photoshoots >
        • Shoot # 1
        • Shoot # 2
  • Media/Video
    • Videos Page 1
    • Videos Page 2
    • Videos Page 3
  • Contact Us
    • Contact Us
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  • Links