UTD No.33 - SHOULDERS

MUSCLE:  SHOULDERS
EXERCISES:  7

EXERCISE 1
ALTERNATING DB LATERAL SIDE RAISES WITH DROP SET (DO DOUBLE ARMS ON DROP SET)

• SETS x 3
• REPS x 24/20.  20/15.  16/10.  20/20.
• REST x 60 SEC

EXERCISE 2
HEAVY DB SHOULDER PRESS SUPER SET WITH EXERCISE 3

• SETS x 3
• REPS x 12/12.  10/10.  8/8.
• REST x NONE

EXERCISE 3
UPRIGHT ROWS/SHRUG COMBO (GO BACK AND FORTH BETWEEN ROWS/SHRUGS)

• SETS x 3
• REPS x 5 ROWS/5 SHRUGS X 3 WITHOUT REST = 30 REPS
• REST x 120 SEC

EXERCISE 4
REAR DELT FLY MACHINE (SINGLE ARM TO DOUBLE ARM) SUPER SET WITH EXERCISE 5

• SETS x 3
• REPS x 10 EACH ARM. 20 DOUBLE ARM (DON'T DO THE DROP SET UNTIL DONE WITH EXERCISE 5)
• REST x NONE

EXERCISE 5
DB REAR DELT ROW SUPER SET WITH EXERCISE *4

• SETS x 3
• REPS x 20
• REST x 90 SEC

EXERCISE 6
CABLE ROPE REAR DELT FACE PULLS SUPER SET WITH EXERCISE 7

• SETS x 3
• REPS x 10
• REST x NONE

EXERCISE 7
BANDED REAR DELT ROW (STAND ON BAND, GRAB A SIDE WITH EACH HAND AND PROCEED TO DO A REAR DELT ROW)

• SETS x 3
• REPS x 20
• REST x 60 SEC

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