Y3T: Week 5, Day 33, Shoulders And Calves

Raise your calves and shoulders to new heights! Work hard for your rest day tomorrow.

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

As you did for your other workouts, choose weights that you can control and concentrate on contracting and squeezing the working muscles. We'll up the weight when the time is right.

Y3T Week 5: 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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