Shoulders. Bicpes. Calves.

Shoulder circles 3x30s each •Small forward •Small reverse •Big forward •Big reverse Barbell military press 4x12-7 1:0:2:0 Hammer bench rear delt Row / Lateral Raise 3x12-7 1:3:2:0 / 3x10-12 1:0:2:0 M raises / Seated Calf Raise 3x10 / 3x10-12 1:2:2:2 *after Calf Raise, rest 5 seconds then get back under the weight and stay in the

stretched position for 10 seconds.

Dumbbell preacher curl / cross body hammer curl 3x10 1:1:2:0 / 3x10 1:1:2:0