Shoulders & Calves - 21/7/2011

Warm up –  2 sets @ 40% - 10RM Max

           1 set @ 60% - 10RM Max

H/S Shoulder Press (3/1/1)          45 H/Squat Calves (2/1/1)

1 x 10 (50kg)            1min       1 x 8 (80kg)

1 x 8 (50kg)             2/1min     1 x 8 (120kg)

1 x 10 (40kg)            2/1min     1 x 8 (160kg)

1 x 10 (40kg)            2/1min     1 x 8 (200kg)

1 x 10 (40kg)            2/1min     1 x 8 (240kg)

Machine Side Raise                    

1 x 10 (45kg)            1min       1 x 8 (280kg)

1 x 10 (45kg)            1min       1 x 8 (280kg)

1 x 10 (45kg)            1min       1 x 15(200kg)

2min

T/G L/Press Calf (1min)

1 x 15 (190kg)
2 x 12 (190kg)

2min

Db Rear Delt Raises (2/2/1) - (1min)
3 x 15 (5kg)

1min

H/S Seated Calf
1 x 12 (60kg)

1min

FST-7 Db Side Raises
7 x 15 (5kg) - 30sec

1min

Explosive Power Jumps
5 x 15 (N/WT) - 30sec