WWW.BMCFITNESS.NET + WWW.NATTYNATION.NET
  • Home
  • LOG IN
  • NATTY NATION ATHLETIC CLUB
  • NATTY NATION APPAREL
  • Fit Creator
  • Services
    • Fit Playbook
    • Other
    • Coupons / Discounts
  • About
    • Biography
    • Interviews >
      • Real Talk LIVE Interview
      • Shutupandtrain.com Interview
      • Geneticwar.com Interview
    • News-Feed >
      • Newspaper Article # 1
      • Newspaper Article # 2
  • Photo Gallery
    • Club Photos
    • Expos/Events >
      • 2013 Olympia Sports Expo
    • Magazine Ads/Published Photos
    • Photo-Shoots >
      • SYMI Photography Photoshoot
      • Pat Lee Photography Photoshoots >
        • Shoot # 1
        • Shoot # 2
  • Media/Video
    • Videos Page 1
    • Videos Page 2
    • Videos Page 3
  • Contact Us
    • Contact Us
    • Book A Photoshoot
  • Links

ULTIMATE TRAINING DAY

"summer SHRED 2.0"
- YOUR DAILY DOSE OF WEIGHT TRAINING -

UTD - SHOULDERS

11/1/2020

0 Comments

 
PROGRAM:  ULTIMATE TRAINING DAY - MARCH
MUSCLE:  SHOULDERS
EXERCISES:  8
SCHEDULE:  COMPLETE EVERY WEDNESDAY

EXERCISE 1
REAR DELT FLY MACHINE SUPER SET WITH EXERCISE 2  (ALTERNATE BETWEEN EXERCISES 1+2 WHILE PAIRING A+B REPS IN A ROW WITHOUT REST.  4 SETS = 1 SET)
  • SETS x 3
  • REPS x A.15 SINGLE ARM, B.15 DOUBLE ARM
  • REST x NONE

EXERCISE 2
SEATED DB LATERAL RAISES (SIT ON REAR DELT FLY MACHINE AND PROCEED TO LATERAL RAISE FOR "A" REPS.  ONCE DONE IMMEDIATELY GO BACK TO EXERCISE 1 FOR "B" REPS)
  • SETS x 3
  • REPS x A.20, B.20
  • REST x 120 SEC ONLY AFTER SEQUENCE IS COMPLETED

EXERCISE 3
STANDING BARBELL SHOULDER PRESS SUPER SET WITH EXERCISE 4 (ALTERNATE BETWEEN EXERCISES 3+4 WHILE PAIRING A+B+C REPS IN A ROW WITHOUT REST. 6 SETS = 1 SET)
  • SETS x 3
  • REPS x A.5, B.10, C.15 (START HEAVY ON "A" SETS THEN DECREASE WEIGHT AS YOU DO "B+C" SETS)
  • REST x NONE

EXERCISE 4
STRAIGHT BAR SHRUGS SUPER SET WITH EXERCISE 3 (USE WEIGHT FROM EXERCISE 3)
  • SETS x 3
  • REPS x A.5, B.10, C.15
  • REST x 150 SEC ONLY AFTER SEQUENCE IS COMPLETED

EXERCISE 5
DB SHRUGS SUPER SET  (ALTERNATE BETWEEN EXERCISES 5+6 WHILE PAIRING A+B REPS IN A ROW WITHOUT REST. 6 SETS = 1 SET)
  • SETS x 3
  • REPS x A.10, B.20
  • REST x NONE

EXERCISE 6
DB REAR DELT ROW SUPER SET WITH EXERCISE 5
  • SETS x 3
  • REPS x A.10, B.20
  • REST x 90 SEC ONLY AFTER SEQUENCE IS COMPLETED

EXERCISE 7
REAR DELT FLY MACHINE SUPERSET WITH EXERCISE 8
  • SETS x 3
  • REPS x 15
  • REST x NONE

EXERCISE 8
BANDED FACE PULLS (ATTACH BAND HIGH, AND PROCEED TO LEAD THE MOVEMENT WITH YOUR ELBOWS PULLING TOWARDS FACE.)
  • SETS x 3
  • REPS x 30
  • REST x 60 SEC

HOWS THE WORKOUTS GOING!? Try this workout and make a post on how it went.  Tag me @brockcunico in your post description and use tags below and I will feature you on my social media outlets!

INSTAGRAM HASHTAGS:  #NATTYNATION #UltimateTrainingDay

0 Comments



Leave a Reply.

    HOW IT WORKS

    Welcome to The Ultimate Training Day!

    This is where you will find the newest full body weight training workouts!

    Use and repeat these workouts for 30 days trying to improve each week.  On the first of each month the next volume in this season will start and these routines will be replaced by all NEW workouts!

    No matter if your goal is to be shredded or build size and strength these routines will cover all basis and keep you accountable to getting results!

    You can also make new friends and interact with other Natty Nation members by using the comment feature to leave your comments for everyone to see on each workout thread. 

    The options are endless so leave your mark!

    CATEGORIES

    All
    Back
    Biceps
    Calves
    Chest
    Forearms
    Hamstrings
    Quads
    Shoulders
    Triceps

    Sentry Page Protection
    Please Wait...
Powered by Create your own unique website with customizable templates.
  • Home
  • LOG IN
  • NATTY NATION ATHLETIC CLUB
  • NATTY NATION APPAREL
  • Fit Creator
  • Services
    • Fit Playbook
    • Other
    • Coupons / Discounts
  • About
    • Biography
    • Interviews >
      • Real Talk LIVE Interview
      • Shutupandtrain.com Interview
      • Geneticwar.com Interview
    • News-Feed >
      • Newspaper Article # 1
      • Newspaper Article # 2
  • Photo Gallery
    • Club Photos
    • Expos/Events >
      • 2013 Olympia Sports Expo
    • Magazine Ads/Published Photos
    • Photo-Shoots >
      • SYMI Photography Photoshoot
      • Pat Lee Photography Photoshoots >
        • Shoot # 1
        • Shoot # 2
  • Media/Video
    • Videos Page 1
    • Videos Page 2
    • Videos Page 3
  • Contact Us
    • Contact Us
    • Book A Photoshoot
  • Links