UTD No.3 - SHOULDERS

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!

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