25-Dec Calves & Delts

Delts Workout

Face pulls 3x15-20

Working Weight: 21.5

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

Working Weight: 6kg

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

Working Weight: 20/22.5

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

Working Weight - 10

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

Working Weight - bar/30/40

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

Working Weight - 25/35

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

Working weight: 20/30/40/50

Seated calf raises 3sets 15/12/10/8/8

Working Weight: 40/60/85

Leg ext 5 reps all the way up…

Working Weight 10+1 plate each set 

Then 3x5 of the 20 plates

BC 10kg BB 5x10

BC 15kg BB 3x10