Shoulders / Calves / Biceps

Up and overs / Seated calf raise ( toes in, neutral, out)

3x10 / 3x10-10-10 1:2:2:3

Hammer shoulder press (1 1/4 reps) / Hammer shrugs calf raise

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

Kneeling supinated cable press / Lateral raise

3x9-15 1:1:3:1 / 3x10-12 1:1:5:1

Dumbbell upright row / Seated supinated reverse fly

3x15-20 1:0:2:0 / 3x10-12 1:1:2:0

Cable cross body curl

3x12-7 1:1:2:0

Single arm rotated preacher curl

3x10-12 1:1:2:0

#5060minuteworkout