Shoulders | Calves
Smith calf raise / Dumbbell lateral raise 4x10-12 1:2:2:5 / 4x15-20 1:0:2:0 Seated behind neck smith press / Face pulls 4x12-7 1:0:2:0 /...
Shoulders | Biceps | 40 min
Arnold Press 4x12-7 1:0:2:0 Dumbbell lateral raise w/partial rep 3x1--12 1:0:2:1 Banded pull aparts 3x30 Dumbbell hammer front raise /...
Quads | Hamstrings | Glutes | Calves | 60min
Banded side steps 2x10 each way Calf raises (smith) 4x12-15 1:2:2:1 Cable goblet squat 4X12-7 1:1:2:1 Rear foot elevated split squat /...
Shoulder Workout - 45 min
Dumbbell cuban press 2x15-20 Standing cable overhead press 4x12-7 1:0:3:0 Seated low cable face pull / Seated low cable front raise...