Shoulders & Calves

Warm up

Treadmill - 100 calories

Foam roll

Barbell standing calf raise

4x12-7 | Tempo - 1:1:2:0 | Rest - 45 seconds

Standing single leg calf raise

4x10 | Tempo - 1:1:3:0 | Rest - When working other leg

Reverse lat pulldown

4x12-7 | Tempo - 1:0:3:0 | Rest - 45 seconds

Dumbbell shrugs

4x12-7 | Tempo - 1:1:2:0 | Rest - 45-60 seconds

Seated dumbbell press

4x12-7 | Tempo - 1:0:2:0 | Rest - 90 seconds

Machine military press (supinated grip*) / Lateral raises

4x12-7 | Tempo - 1:0:2:0 | Rest 45 seconds after both exercises are done

* Supinated grip means that your palms are facing you. On these just get your hands as turned as you can without pain and still allows you to press. We are doing this so that we can target the rear deltoid.

Cable front raise / Cable upright row

4x10-12 | Tempo - 1:0:2:0 | Rest 45 seconds after both exercises

Face pulls

3x10-12 | Tempo - 1:0:2:0 | Rest 45 seconds

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