Shoulders / Calves / Abs

Warm up

Treadmill

10 minutes

Rotator Cuff

2x15-20

Workout

Seated calf raise / Hanging leg raises

4x20/10 | 1:1:2:0 | No rest

Single leg calf raise / Kneeling cable crunch

3x10 / 12-15 | 1:1:2:0 / 1:3:3:0 | No rest

W-Raise

4x10-12 | 1:0:1:0 | 45 second rest

Kneeling single arm dumbbell press / Dumbbell reverse fly

4x20-10 | 1:0:2:0 | 45 second rest

Single arm lateral raise

3x5 | 1:0:1:0 | No rest

1/4 rep 1/2 rep Full rep

*You will do a 1/4, 1/2, full, full, 1/2, 1/4 and that is one rep.

Seated cable front raise / Cable face pull

3x10 | 1:1:3:0 | 30 second rest

#shoulders