NOVEMBER UTD - SHOULDERS

VOLUME:  4
MUSCLE:  SHOULDERS
EXERCISES:  9
SCHEDULE:  COMPLETE EVERY WEDNESDAY

EXERCISE 1
CABLE LATERAL SIDE RAISES

• SETS x 3
• REPS x 30 EACH SIDE
• REST x NONE

EXERCISE 2
BARBELL MILITARY PRESS SUPER SET EXERCISE 3

• SETS x 4
• REPS x  5
• REST x NONE

EXERCISE 3
SEATED SHRUGS SUPER SET WITH EXERCISE 4

• SETS x 4
• REPS x 10
• REST x NONE

EXERCISE 4
STRAIGHT BAR UPRIGHT ROW

• SETS x 4
• REPS x 15
• REST x 120 SEC

EXERCISE 5
REAR DELT FLY MACHINE

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

EXERCISE 6
BEHIND BACK STRAIGHT BAR SHRUGS DROP SET X 3 SUPER SET WITH EXERCISE 7

• SETS x 3
• REPS x 5/5/5
• REST x NONE

EXERCISE 7
BANDED FACE PULLS

• SETS x 3
• REPS x 30
• REST x 90 SEC

EXERCISE 8
DB REAR DELT ROW SUPER SET WITH EXERCISE 9

• SETS x 3
• REPS x 30
• REST x NONE

EXERCISE 9
DB LATERAL SIDE RAISES (USE 50% LESS WEIGHT THAN THE EXERCISE ABOVE)

• SETS x 3
• REPS x 30
• REST x NONE

HOW WAS THE WORKOUT!?  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! 

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