UTD No.33 - SHOULDERS

MUSCLE:  BACK
EXERCISES:  7

EXERCISE 1
DB LATERAL SIDE RAISES SUPER SET WITH EXERCISE 2

• SETS x 3
• REPS x 30
• REST x NONE

EXERCISE 2
DB REAR DELT FLYS SUPER SET WITH EXERCISE 1

• SETS x 3
• REPS x 30
• REST x NONE

EXERCISE 3
DB SHOULDER PRESS (HEAVY) SUPER SET WITH EXERCISE 4

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

EXERCISE 4
STRAIGHT BAR LATERAL SIDE RAISES, TO STANDING STRAIGHT BAR SHOULDER PRESS

• SETS x 3
• REPS x 12 EACH ARM, 12 PRESSES
• REST x 120 SEC

EXERCISE 5
STANDING SHRUGS (USING PLATE LOADED HAMMER STRENGTH CHEST MACHINE) SUPER SET WITH EXERCISE 6

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

EXERCISE 6
DB SHRUGS WITH DROP SET

• SETS x 3
• REPS x 10/20 (DROP SET KEEP DB TIPS TOGETHER)
• REST x 90 SEC

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

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

EXERCISE 8
DB REAR DELT ROW WITH DROP SET X 3

• SETS x 3
• REPS x 20/15/10
• REST x 90 SEC

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