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 | 1:0:2:0 / 1:1:3:0 | No rest

Single arm upright row-Lateral raise

3x10 | 1:0:1:0 | No rest

*1 rep on both movements = 1 whole rep. Rest time is when the other arm is going.

Seated dumbbell front raise / Seated dumbbell rear delt row

3x12-7 | 1:1:2:0 | No rest

Lying upright row / Cable lateral raise

3x15 | 1:0:1:0

#shoulders #calves