Shoulders & Calves!

Walk - 10 minutes

Foam roll - 5 minutes

Reverse shrugs

4x12-7 | Tempo - 1:1:3:0 | Rest - 30 seconds

* Lean against wall to keep glutes (butt) out of the way

Single arm cable shrug

4x12-15 | Tempo - 1:1:2:0 | Rest will be between time of doing reps with other arm.

* I like to face the pulley so that my shoulder is behind my ear.

Arnold press

4x12-15 | Tempo - 1:0:2:0 | Rest - 45 seconds

Seated dumbbell upright row/Seated lateral raise

4x10/10 | Tempo - 1:0:2:0 | Rest - 30 seconds

Reverse fly machine

4x15-7 | Tempo - 1:0:3:0 | Rest - 30 seconds

3 way seated dumbbell front raise

3x7 | Tempo - 1:0:2:0 | Rest - 45 seconds

* 3 different hand placements on these. Perform a dumbbell front raise in the following way: palms down, palms in, palms up. That = 1. Do 7 and that is a set.

Single arm lateral raise

3xFailure | Tempo 1:0:2:0 | Rest is while the movement is being done on the other arm.

Dumbbell reverse fly

3x12-15 | Tempo 1:0:3:0 | Rest - 30 seconds

Single leg calf extension

6x10 | Tempo 1:0:3:0 | Rest is when the other leg is working.