Shoulders & Calfs
Overhead Barbell Presses:
1. 30kg x 30 reps
2. 40kg x 20 reps
3. 50kg (110lbs) x 10 reps
4. 55kg (121lbs) x 8 reps
5. 55kg x 6 reps
6. 55kg x 6 reps
7. 50kg x 8 reps
8. 50kg x 8 reps
9. 50kg x 8 reps
10. 45kg x 10 reps
11. 45kg x 10 reps
12. 45kg x 10 reps
Standing Dumbbell Laterals:
1. 10kg x 20 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 17,5kg (38lbs) x 8 reps
One Arm Alternating Laterals:
1. 7,5kg x 20 reps
2. 7,5kg x 20 reps
3. 10kg x 15 reps
4. 12,5kg (27lbs) x 10 reps
Smith Machine Standing Calf Raises:
1. 50kg x 30 reps
2. 70kg x 20 reps
3. 90kg (198lbs) x 15 reps
4. 100kg (220lbs) x 15 reps
Seated Calf Raises:
1. 20kg x 25 reps
2. 30kg x 20 reps
3. 40kg x 20 reps
4. 50kg (110lbs) x 15 reps
Seated LF Calf Extensions:
1. 55kg x 20 reps
2. 65kg x 20 reps
3. 75kg x 15 reps
4. 85kg (187lbs) x 15 reps
5. 95kg (209lbs) x 14 reps
6. 105kg (231lbs) x 10 reps
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