UTD No.53 - SHOULDERS

MUSCLE:  SHOULDERS
EXERCISES:  6

EXERCISE 1
ALTERNATING DB LATERAL SIDE RAISE WITH DROP SET X 2

• SETS x 3
• REPS x 40/40/40, 30/30/30, 20/20/20
  
• REST x 90 SEC
  

EXERCISE 2
SEATED STRAIGHT BAR MILITARY PRESS SUPER SET WITH EXERCISE 3

• SETS x 3
• REPS x A.10, 8, 6  B.10, 8, 6 (B SETS ARE DROP SETS)
  
• REST x 12O SEC ONLY AFTER COMPLETING EXERCISE 3 AND A+B SETS
  

EXERCISE 3
DB SHRUGS WITH DROP SET THEN SUPER SET WITH EXERCISE 2 (DO B SETS IN EXERCISE 2)

• SETS x 3
  
• REPS x 30/30, 20/20, 10/10
  
• REST x NONE
  

EXERCISE 4
SINGLE ARM REAR DELT FLY MACHINE WITH DROP SET X 4 THEN SUPER SET WITH EXERCISE 5

• SETS x 3
  
• REPS x 15/15/15/15 EACH ARM (DOUBLE ARM ON LAST DROP)
  
• REST x NONE
  

EXERCISE 5
SEATED DB PRESS

• SETS x 3
  
• REPS x 12, 10, 8
  
• REST x 120 SEC
  

EXERCISE 6
CABLE ROPE FACE PULLS WITH DROP SET TO BANDED FACE PULLS

• SETS x 3
• REPS x 20/20 (2 SEC SQUEEZE EVERY REP ON BAND SET)
  
• REST x NONE

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