UTD No.8 - SHOULDERS +

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

EXERCISE 1
SMITH MACHINE MILITARY PRESS WITH DROP SET THEN SUPER SET WITH EXERCISE 2 (DO "SET A" IN EXERCISE 1 +2, THEN DO "SET B".  FOUR SETS IN ONE)

• SETS x 3
  
• REPS x  A.10/B.10, A.8/B.8, A.6/B.6
  
• REST x NONE

EXERCISE 2
ALTERNATING LATERAL SIDE RAISES

• SETS x 3
  
• REPS x A.20/B20, A.15/B.15, A.10/B.10
  
• REST x 120 SEC
  

EXERCISE 3
SINGLE ARM REAR DELT MACHINE WITH DROP SET THEN SUPER SET WITH EXERCISE 4

• SETS x 4
  
• REPS x 16/16, 14/14, 12/12, 10/10
  
• REST x NONE
  

EXERCISE 4
BANDED FACE PULLS SUPER SET WITH EXERCISE 5

• SETS x 4
  
• REPS x 30
  
• REST x NONE

EXERCISE 5
DB LATERAL SIDE RAISES WITH PULSE AT TOP (DO LATERAL RAISE, THEN GO HALFWAY DOWN AND BACK UP THEN ALL THE WAY DOWN = 1 REP)

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

EXERCISE 6
BARBELL SHRUGS WITH DROP SET X 3 (LAST DROP SET IN EACH SEQUENCE DO BEHIND BACK) SUPER SET WITH EXERCISE 7

• SETS x 3
  
• REPS x 10/10/10, 8/8/8, 6/6/6
  
• REST x NONE
  

EXERCISE 7
DB REAR DELT FLY

• SETS x 3
• REPS x 1 MIN
  
• REST x 90 SEC
  

EXERCISE 8
REAR DELT FLY MACHINE

• SETS x 7
  
• REPS x 12
  
• REST x 15 SEC
  

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