UTD No.48 - SHOULDERS +

MUSCLE:  SHOULDERS
EXERCISES:  8
** MY TOP RATED +

EXERCISE 1
ALTERNATING SIDE LATERAL RAISE SUPER SET WITH EXERCISE 2

• SETS x 3
  
• REPS x 24, 20, 16
  
• REST x NONE

EXERCISE 2
SEATED SINGLE ARM LATERAL SIDE RAISE ON PREACHER MACHINE (KEEP ARM IN L POSITION AND LATERAL RAISE OFF THE PREACHER PAD)

• SETS x 3
  
• REPS x 12, 10, 8
  
• REST x 90 SEC

EXERCISE 3
DB SHRUGS SUPER SET WITH EXERCISE 4 TWO TIMES (PAIR A SETS IN EXERCISE 3 + 4 THEN DO B SETS RIGHT AFTER)

• SETS x 3
  
• REPS x A. 12, 10, 8  B. 12, 10, 8
  
• REST x NONE

EXERCISE 4
DB REAR DELT FLY SUPER SET WITH EXERCISE 3**

• SETS x 3
• REPS x A. 12, 10, 8  B. 12, 10, 8
  
• REST x 120 SEC AFTER A + B SET IS COMPLETE
  

EXERCISE 5
SEATED MILITARY PRESS SUPER SET WITH EXERCISE 6

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

EXERCISE 6
DB LATERAL HAMMER GRIP SIDE RAISE (DO LEFT ARM, THEN RIGHT, THE BOTH = 1 REP)

• SETS x 3
• REPS x 6
  
• REST x 120
  

EXERCISE 7
SINGLE ARM REAR DELT FLY MACHINE DROP SET TO DOUBLE ARM SUPER SET WITH EXERCISE 8

• SETS x 10
  
• REPS x  A. 12/12, 12/12, 12/12 B. 12, 12, 12, 12, 12, 12, 12 (DON'T START B SETS TIL A SETS ARE COMPLETE, 15 SEC OF REST BETWEEN B SETS)
  
• REST x NONE
  

EXERCISE 8
DB LATERAL SIDE RAISE (5 SEC HOLDS AT TOP EVERY 5TH REP)

• SETS x 3
• REPS x 20
  
• REST x NONE
  

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