16-Jan Calves & Delts

Calves & Delts Workout

Standing calf raises 6sets 30/30/25/20/15-20/12-15

Working weight: 10/20/30/40

Seated calf raises 3sets 15/12/10

Workibg Weight: 20/40/60

Face pulls 3x15-20

Working Weight: 17.5

Incline db laterials for rear delts - 12*/10/8

Working Weight: 5kg

Seated db presses - 15*/12/10/8-10

Working Weight: 15/17.5

Side laterials - 12*/10*/8/8

Working Weight - 2.5/4/5kg

Standing military press 4sets 10*/8*/8/6-8

Working Weight - bar/30/40

Wide grip upright row 3sets 10*/8/8

Working Weight - 25/35kg