UTD No.38 - SHOULDERS

MUSCLE:  SHOULDERS
EXERCISES:  9

EXERCISE 1
DB LATERAL SIDE RAISES (ALTERNATE LEFT, RIGHT, THEN DOUBLE = 1 REP) SUPER SET WITH EXERCISE 2

• SETS x 4
• REPS x 10/10. 8/8. 6/6. 30 (SECOND SETS AND LAST SET DOUBLE DOUBLE ARMS)
• REST x NONE

EXERCISE 2
DB REAR DELT ROW

• SETS x 3
• REPS x 30. 25. 20. 15
• REST x 90 SEC

EXERCISE 3
SEATED UPRIGHT CABLE ROW WITH DROP SET (PERFORM ON SEATED CABLE ROW MACHINE) THEN SUPER SET WITH EXERCISE 4

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

EXERCISE 4
SEATED STRAIGHT BAR SHRUGS TRIPLE SET (DO SINGLE ARM FIRST, RIGHT ARM, LEFT ARM, THEN BOTH ARMS)

• SETS x 3
• REPS x 12/12/12.  10/10/10.  8/8/8.
• REST x 90 SEC

EXERCISE 5
SEATED SHOULDER PRESS MACHINE SUPER SET WITH EXERCISE 6 (GO BACK AND FORTH FROM EXERCISE 5 + 6 TWICE IN ROW WITHOUT REST.)

• SETS x 3
• REPS x A.10/A.20, B.8/B.16, C.6/C.12
• REST x NONE

EXERCISE 6
REAR DELT FLY MACHINE (SINGLE ARM ON FIRST SETS, DOUBLE ARM ON SECOND SETS)

• SETS x 3
• REPS x A.10/A.20, B.8/B.16, C.6/C.12
• REST x 90 SEC *AFTER 4 SET SEQUENCE

EXERCISE 7
CABLE REAR DELT X-UPS (ON HIGH PULLEY CROSS CABLES SO RIGHT IS IN LEFT HAND AND LEFT IS IN RIGHT HAND, AND PROCEED TO PULL DOWN TOWARDS CHEST) SUPER SET WITH EXERCISE 8

• SETS x 3
• REPS x 30
• REST x NONE

EXERCISE 8
CABLE T-BAR SHRUGS WITH DROP SET

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

EXERCISE 9
HIGH PULLEY CABLE CURLS (CURL TOWARDS FACE FROM PULLEY AT A HEIGHT HIGHER THAN YOUR HEAD) SUPER SET WITH EXERCISE **8

• SETS x 3
• REPS x 16. 14. 12
• REST x NONE

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