Shoulders And Calves 3/19/17

Superset

1. Dumbbell Lateral Raises 5 sets of 12 reps.
2. Dumbbell Rear Delt Flyes 5 sets of 12 reps, rest 45 seconds between sets.

Superset

3. Smith Machine Barbell Rows 5 sets of 12 reps.
4. Smith Machine Shrugs 5 sets of 12 reps, rest 45 seconds between sets.

Tri-set

5. Machine Rear Delt Flyes 5 sets of 12 reps.
6. Machine Lateral Raises 5 sets of 12 reps.
7. Machine Shrugs 5 sets of 12 reps, no rest between sets.

Working Sets

8. Machine Calf Raises 5 sets of 15-20 reps, dropset last set to failure, rest 45 seconds between sets.
9. Seated Calf Raises 5 sets of 12 reps with 135lbs, rest 30 seconds between sets. No bouncing the weight, control it and feel it BURN!!