UTD No.38 - SHOULDERS +

MUSCLE:  SHOULDERS
EXERCISES:  10
** MY TOP RATED +

EXERCISE 1
DB LATERAL SIDE RAISES

• SETS x 3
• REPS x 100
• REST x 60 SEC

EXERCISE 2
SEATED CABLE UPRIGHT ROWS WITH DROP SET  (USE SEATED CABLE ROW MACHINE) THEN SUPER SET WITH EXERCISE 3

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

EXERCISE 3
LAYING CABLE SHRUGS WITH DROP SET (USE SEATED CABLE ROW MACHINE) THEN SUPER SET WITH EXERCISE 4

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

EXERCISE 4
CABLE LATERAL SIDE RAISE (USE SEATED CABLE ROW MACHINE - STAND SIDE WAYS TO IT AND KEEP CABLE IN FRONT OF BODY_

• SETS x 3
• REPS x 12
• REST x 90 SEC

EXERCISE 5
SEATED BARBELL MILITARY PRESS WITH DROP SET ( 3 SEC NEGATIVES ON DROP SET) THEN SUPER SET WITH EXERCISE 6

• SETS x 3
• REPS x 8/8
• REST x NONE

EXERCISE 6
PLATE SHRUGS SUPER SET WITH UPRIGHT ROWS (HALF THE REPS WITH PLATES BEHIND YOU, HALF THE REPS WITH PLATES IN FRONT OF YOU)

• SETS x 3
• REPS x A.10/10, B.20 (A SETS ARE SHRUGS, B SETS ARE ROWS)
• REST x 120 SEC

EXERCISE 7
HEAVY ALTERNATING DB LATERAL SIDE RAISES SUPER SET WITH EXERCISE 8

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

EXERCISE 8
SINGLE ARM REAR DELT FLY MACHINE DROP SET TO DOUBLE ARM THEN SUPER SET WITH EXERCISE 9

• SETS x 3
• REPS x 15 SINGLE ARM, 15 DOUBLE ARM
• REST x NONE

EXERCISE 9
DB LATERAL SIDE RAISES (50% LESS WEIGHT THAN EXERCISE 7)

• SETS x 3
• REPS x 20 DOUBLE ARMS
• REST x 90 SEC

EXERCISE 10
BANDED FACE PULLS

• SETS x 3
• REPS x 1 MIN
• REST x 30 SEC

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