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Shoulders & Calves

Category: Workouts By Body Part/Area

Dumbbell or barbell shoulder press
  • 2 warm up sets 20 and 15 reps heavy 5 sets of 5
  • Alternate weeks next week do 4 sets of 8-10reps 
Side lateral machine supersetted with shoulder press machine
  • 3 sets of dropsets on both 10-12 reps then lower the weight and do another 10-12 reps
Upright rows barbell or cable supersetted with front raises with a plate
  • 3 sets of 12-15 reps on both
Rear delt flies supersetted with face pulls
  • Flies; 4 sets 8-10reps face pulls; use rope and pull to your ears 4sets of 10- 12reps
Seated calf raise
  • 3 sets of 10-12 reps
Standing calf raises or on leg press
  • 3 sets of 15-20 reps
Shoulder Burnout: 10 each 3 rounds:
  • Front Raises, Y’s, Lateral Raises, Around the World’s, 1 min rest between sets.
Shoulder/Bis/Abs Exercise:
  • BB Shrugs (12-15 reps)
  • Bentover lateral raise DB (12-15 reps)
  • Upright Rows (12-15 reps)
  • Cable side laterals (12-15 reps)
  • Reverse curls (12-15 reps)
  • Wrist curls (12-15 reps)
  • Decline sit-ups (12-15 reps)
Shoulder/Bis/Abs Exercise 2:
  • Standing BB Shoulder press (6-8 reps)
  • Upright row (6-8 reps)
  • DB side lat + front lat (6-8 reps)
  • Db Shrugs / Shrug rack (6-8 reps)
  • Wrist twirls (6-8 reps)
  • Wrist curls reverse (6-8 reps)
  • Flutter kicks/power crunch (6-8 reps)

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