Shoulders | Calves | Biceps

Walking calf raise

3x10 each leg 1:1:2:0 : 30 seconds rest

Standing calf raise (feet together)

3x10 1:2:2:2 : 30 seconds rest

Seated lateral raise

5x20 (start with 10 second hold) 1:0:1:0 : 30 seconds rest

Barbell front raise into overhead press

3x10 1:1:2:0 : 30 seconds rest

Cable upright row / Lateral raises

3x10 1:0:2:0 / 3x10 1:0:2:0 : 30 seconds reset

Face pull

4x12-7 1:2:2:1 : 30 seconds rest

Cable pronated curl / Cable curl

5x10 1:0:2:1 / 5x10 1:0:2:1 : 30 seconds rest