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The Ultimate TRAINING DAY

SEASON 7 COMING 8.1.20

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UTD No.8 - SHOULDERS

10/17/2019

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MUSCLE:  SHOULDERS
EXERCISES:  7

EXERCISE 1
DB LATERAL SIDE RAISES  (ALTERNATING HEAVY) SUPER SET WITH EXERCISE 2
  • SETS x 3
  • REPS x 8,7,6 EACH ARM
  • REST x NONE

EXERCISE 2
DB LATERAL SIDE RAISES (DO LEFT ARM, THEN RIGHT ARM, THEN BOTH = 1 REP) SUPER SET WITH EXERCISE 3
  • SETS x 3
  • REPS x  8,7,6
  • REST x NONE

EXERCISE 3
BANDED LATERAL SIDE RAISE (STAND ON BAND WITH A SIDE IN EACH HAND AND PROCEED TO DO LATERAL RAISE)
  • SETS x 3
  • REPS x 30
  • REST x 120 SEC

EXERCISE 4
DB SHOULDER PRESS (SET A. LEFT ARM, SET B. RIGHT ARM, SET C. BOTH ARMS, DO ALL SETS PER SEQUENCE IN ROW WITHOUT REST) SUPER SET WITH EXERCISE 5
  • SETS x 7
  • REPS x SET 1 A.10, B.10, C.10.  SET 2 A.8, B.8, C.8.  SET 3 A.6, B.6, C.6
  • REST x NONE

EXERCISE 5
CABLE ROPE FACE PULLS WITH DROP SET X3 (LAST DROP SET USE BANDS)
  • SETS x 3
  • REPS x 5/10/15
  • REST x 90 SEC

EXERCISE 6
SINGLE ARM REAR DELT FLY MACHINE DROP SET TO DOUBLE ARM SUPER SET WITH EXERCISE 7
  • SETS x 3
  • REPS x 10/10
  • REST x NONE

EXERCISE 7
CABLE X UP REAR DELT FLY (USE MID PULLEY, X THE CABLES ONE IN EACH HAND AND PROCEED TO PULL BACK UNTIL THE CABLES HIT YOUR UPPER CHEST)
  • SETS x 3
  • REPS x 20,15,10
  • REST x NONE

WANT A SHOUT OUT?  After trying this workout make a post on how it went.  Tag me @brockcunico in your post description using hashtags below and I will feature you on my social media outlets!  Direct message me your progress so I can see your results! 

INSTAGRAM HASHTAGS:  #NATTYNATION #UltimateTrainingDay

HOW WOULD YOU RATE THIS WORKOUT 1-10?
  Drop a comment below!

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  • Home
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