Building Von Moger: Day 39-Shoulders and calves

A well-rounded physique means that your upper body can't be the only show-stopper. Bring up those calves. Don't hide them under long pants!

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Day 39: Shoulders and Calves
Superset
1

Seated lateral raise

3 sets of 8-12 reps, 60-90 secs between sets
Seated Side Lateral Raise Seated Side Lateral Raise

Dumbbell overhead press

3 sets of 8-12 reps, 60-90 secs between sets
Seated Dumbbell Press Seated Dumbbell Press

2

Upright row

3 set of 8-12 reps, 60-90 secs between sets
Standing Dumbbell Upright Row Standing Dumbbell Upright Row

3

Barbell Front Raise

3 sets of 8-12 reps, 60-90 secs between sets
Barbell Front Raise Barbell Front Raise

4

Reverse pec dec

3 sets of 8-12 reps, 60-90 secs between sets
Reverse Machine Flyes Reverse Machine Flyes

5

Standing Calf Raises

3 sets of 8-12 reps, 60-90 secs between sets
Standing Calf Raises Standing Calf Raises

6

Seated Calf Raise

3 sets of 8-12 reps, 60-90 secs between sets
Seated Calf Raise Seated Calf Raise


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