UTD - SHOULDERS

PROGRAM:  SUMMER SHRED 2.0 - APRIL
MUSCLE:  SHOULDERS
EXERCISES:  8
SCHEDULE:  COMPLETE EVERY WEDNESDAY

SUMMER SHRED CHALLENGE: 
**COMPLETE 30 SEC JUMP ROPE AFTER EACH SET**

EXERCISE 1
DB LATERAL SIDE RAISES TO FRONT NEGATIVES (RAISE FROM YOUR SIDES, BRING TIPS OF DB TOGETHER IN FRONT OF YOU FOR NEGATIVE)

• SETS x 3
  
• REPS x 30
  
• REST x 60 SEC

EXERCISE 2
ALTERNATING HEAVY DB LATERAL SIDE RAISES SUPER SET WITH EXERCISE 3

• SETS x 3
• REPS x 12, 10, 8 (EACH ARM)
  
• REST x NONE

EXERCISE 3
SINGLE ARM SEATED CONCENTRATION LATERAL SIDE RAISE (SIT SIDEWAYS ON PREACHER BENCH, HOLD ARM IN L POSITION RESTING ON THE PAD, PROCEED TO LATERAL RAISE UP AND BACK DOWN TO THE PAD)

• SETS x 3
• REPS x 20 EACH ARM
• REST x 90 SEC

EXERCISE 4
SINGLE ARM REAR DELT FLY MACHINE WITH DROP SET (DOUBLE ARMS ON DROP) THEN SUPER SET WITH EXERCISE 5

• SETS x 4
• REPS x 10/20
  
• REST x NONE

EXERCISE 5
DB LATERAL SIDE RAISES (HAMMER GRIP, START MOVEMENT BEHIND YOUR BUTT AND PROCEED TO BRING THEM SHOULDER HEIGHT)

• SETS x 4
  
• REPS x 20 (4 SEC NEGATIVE)
  
• REST x 90 SEC
  

EXERCISE 6
CABLE ROPE FACE PULLS SUPER SET WITH EXERCISE 7)

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

EXERCISE 7
DB SHRUGS

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

EXERCISE 8
HAMMER STRENGTH PRESS

• SETS x 10
  
• REPS x 10
  
• REST x 15 SEC
  

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