Shoulders / Calves
Dumbbell cuban press / Single leg calf raise 3x10/ 10 each leg | 1:1:2:0 | No rest Single arm smith press / Face pull 3x12-7 / 12-15 |...
Arms / Calves
Smith seated calf raise / Drag curl - Cable curl / Tricep extension 3x 20/ 10-10/ 10 | 1:1:2:0 | No rest Smith close grip bench press /...
Chest / Calves / Agility
Warm Up Bike intervals - 15 minutes Workout Standing smith calf raise / Cuban press 3x10-10 (10 toes neutral-10 toes in) / 10 | 1:1:2:0 |...
