Shoulders / Triceps / Calves / Abductors

Cuban press / Seated calf raise

3x10 / 4x15 1:2:2:3

Seated dumbbell press / Standing calf raise

4x12-7 1:0:2:0 / 4x10-15 1:2:2:3

Banded lateral raise / Lateral raise / Hip abductions

3x3-5 1:5:2:0 / 3x10-15 1:0:2:0 / 3x15-20 1:2:2:0

Face pull / Incline supinated reverse fly

3x10-12 1:2:3:1 / 3x10-15 1:1:2:0

Close grip bench / Seated dumbbell overhead tricep extension / Dumbbell incline skullcrusher

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

#5060minuteworkout