Y3T: Week 9, Day 61, Shoulders And Calves

Dominate the gym! Hit your shoulders and calves with the force of ten thousand men.

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Congrats! After today's session, you'll have completed Yoda's 9 week trainer! Revel in the glory of taking on a serious challenge and seeing it all the way through!

Y3T Week 9: Shoulders + Calves
Shoulders
1
Seated Side Lateral Raise Seated Side Lateral Raise

2

Seated Side Lateral Raise

2 triple drop sets of 12-15 reps
Seated Side Lateral Raise Seated Side Lateral Raise

3

Power Clean

3 working sets of 20-25 reps
Power Clean Power Clean

4

Front Dumbbell Raise (Seated)

2 working sets of 16-20 reps
Front Dumbbell Raise Front Dumbbell Raise

5

Reverse Machine Flyes

3 triple drop sets of 14-16 reps
Reverse Machine Flyes Reverse Machine Flyes

Calves
6

Seated Calf Raise

2 warm up sets
Seated Calf Raise Seated Calf Raise

7

Seated Calf Raise

2 drop sets of 20-25 reps
Seated Calf Raise Seated Calf Raise

8

Standing Calf Raises

2 drop sets of 20-25 reps
Standing Calf Raises Standing Calf Raises


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