Shoulders / Calves

Warm Up

Treadmill - 50 calories

Cable rotator cuff - 3x12-15

Workout

Smith calf raise

4x20 dropset x10 x10 | 1:1:2:0 | 30 second rest between sets (none on dropsets)

Leg press calf extention

4x5 | 1:10:1:0 | 45 second rest

Seated single leg dumbbell calf raise / Dumbbell lateral raise

4x20 / 12-15 | 1:1:2:0 / 1:0:2:0 | No rest

Smith military press / Dumbbell reverse fly

4x15-7 | 1:0:3:0 | 45 second rest

Single arm lateral raise with isometric hold

4x10 | 1:0:2:0 | 30 second rest after both arms

Barbell bent over row - front raise - press

3x10 | 60 second rest

#shoulders #calves