Building Von Moger: Day 6-Shoulders and calves

Finish the week with shoulders and more calf training. Then, spend your rest day preparing your mind and meals for next week!

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Let's be real: training shoulders is fun as hell. No matter if they're a weakness or a strength, there's nothing quite like an epic shoulder pump to make you feel like you did some real damage in the gym.

When you've completed all of your sets and reps, make sure you go back to that seated calf machine and get to work. Calves need a lot of frequent training to grow, so give them what they want!

Day 6: Shoulders and calves

Machine Shoulder Press

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


Lateral Raise

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


Overhead Dumbbell Press

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


Rear-delt fly

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


Seated Shoulder Press

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


Seated Calf Press

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

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