Shoulders / Biceps / Calves / Glutes

Band up & overs / Standing single leg calf raise

3x10 / 4x10-12 1:2:2:3

Smith behind neck press / Seated bicep curl / Dumbbell sumo squat

3x12-7 1:1:2:1 / 3x12-7 1:1:2:0 / 3x10-15 1:0:2:1

Dumbbell upright row / Lateral raise / Seated calf raise

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

Face pull / Incline dumbbell curl / Pull throughs

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

Single arm cable reverse fly / Cross body cable hammer curl

3x10 1:1:2:0 / 3x12-7 1:1:2:0

#5060minuteworkout