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 / 4x12-7 1:1:3:1

Cable lying upright row / Dumbbell lateral raise

3x10-12 1:1:2:0 / 3x10-12 1:0:2:0

Incline dumbbell supinated reverse fly

3x10 1:1:2:1

#shoulders #calves #4050min