Y3T: Week 1, Day 5, Shoulders And Calves

Yesterday you worked your back and biceps. Today, you'll be using those explosive, fast-twitch muscles to blast your shoulders and calves.

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Your calves and shoulders may not be the biggest muscles on your body, but they're important for increasing strength and building a balanced physique. Follow Yoda's trainer and you could have calves that even Arnold would be proud of!

Lift heavy, but don't compromise form. Work on contracting and squeezing the right muscles. The size will come.

Y3T Week 1: Shoulders + Calves
Shoulders
1
Seated Side Lateral Raise Seated Side Lateral Raise

2

Seated Side Lateral Raise

3 working sets of 8-10 reps
Seated Side Lateral Raise Seated Side Lateral Raise

3

Double Kettlebell Push Press

3 working sets of 8-10 reps
Double Kettlebell Push Press Double Kettlebell Push Press

4

Upright Barbell Row

3 working sets of 8-10 reps
Upright Barbell Row Upright Barbell Row

5

Seated Bent-Over Rear Delt Raise

3 working sets of 8-10 reps
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

Calves
6

Standing Calf Raises

4 warm up sets
Standing Calf Raises Standing Calf Raises

7

Standing Calf Raises

4 working sets of 8-10 reps
Standing Calf Raises Standing Calf Raises

8

Seated Calf Raise

4 working sets of 8-10 reps
Seated Calf Raise Seated Calf Raise


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