Y3T: Week 2, Day 12, Shoulders And Calves

Holy smokes! It's shoulders and calves day again! Let's get down, dirty and grow some muscle.

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Get ready for some serious shoulder action! Twelve working sets oughtta set your shoulders on fire. Fight through it and keep in mind the goal for this week's muscle group.

The same principle goes for your calves -- 60 reps of donkey calf raises is no joke! If you don't have a willing partner for donkey calf-raises, you can always use a machine, or put some weight on your back. If all else fails, try begging.

Y3T Week 2: Shoulders + Calves
Shoulders
1
Seated Side Lateral Raise Seated Side Lateral Raise

2

Seated Side Lateral Raise

3 working sets of 12-14 reps
Seated Side Lateral Raise Seated Side Lateral Raise

3

Standing Front Barbell Raise Over Head

3 working sets of 12-14 reps
Standing Front Barbell Raise Over Head Standing Front Barbell Raise Over Head

4

Seated Dumbbell Press

3 working sets of 12-14 reps
Seated Dumbbell Press Seated Dumbbell Press

5

Dumbbell Lying Rear Lateral Raise

3 working sets of 12-14 reps
Dumbbell Lying Rear Lateral Raise Dumbbell Lying Rear Lateral Raise

Calves
6

Donkey Calf Raises

3 warm up sets
Donkey Calf Raises Donkey Calf Raises

7

Donkey Calf Raises

3 working sets of 16-20 reps
Donkey Calf Raises Donkey Calf Raises

8

Standing Calf Raises (Single Leg)

3 working sets of 16-20 reps
Standing Calf Raises Standing Calf Raises


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