Building Von Moger: Day 20-Shoulders and calves

Train hard, and then go eat! Your nutrition plan isn't strict, but eating well is still essential.

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Day 20: Shoulders and calves
1

Machine Shoulder Press

3 sets of 10-15 reps
Machine Shoulder (Military) Press Machine Shoulder (Military) Press

2

Lateral Raise

3 sets of 10-15 reps
Side Lateral Raise Side Lateral Raise

3

Overhead Dumbbell Press

3 sets of 10-15 reps
Standing Dumbbell Press Standing Dumbbell Press

4

Rear-delt fly

3 sets of 10-15 reps
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

5

Seated Shoulder Press

3 sets to failure
Seated Barbell Military Press Seated Barbell Military Press

6

Seated Calf Press

5 sets of 10-20 reps
Seated Calf Raise Seated Calf Raise


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