UTD No.18 - SHOULDERS

MUSCLE:  SHOULDERS
EXERCISES:  7

EXERCISE 1
LATERAL CABLE SIDE RAISES

• SETS x 6
  
• REPS x 30, 30, 30, 20, 20, 20 (LAST 3 SETS HOLD CABLES UP AND DO 5 REPS EACH ARM TIL REACHING 20)
  
• REST x 60 SEC
  

EXERCISE 2
SEATED DB PRESS SUPER SET WITH EXERCISE 3

• SETS x 3
• REPS x 12, 10, 8
  
• REST x NONE
  

EXERCISE 3
SEATED SHRUGS WITH DROP SET (DROP IS STANDING WITH DB IN FRONT OF LEGS)

• SETS x 3
• REPS x 20/20, 15/15, 10/10
  
• REST x NONE

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

• SETS x 3
• REPS x 15
  
• REST x NONE
  

EXERCISE 5
BENT OVER DB REAR DELT FLY SUPER SET WITH EXERCISE 6

• SETS x 3
  
• REPS x 15
  
• REST x NONE
  

EXERCISE 6
SINGLE ARM ALTERNATING DB LATERAL SIDE RAISES

• SETS x 3
• REPS x 24, 20, 16
  
• REST x 120 SEC
  

EXERCISE 7
CABLE ROPE FACE PULLS WITH DROP SET

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

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