Shoulders & Calves - 28/7/2011

Total Workout Duration: 1 hour

H/S 45 Degree H/Squat Calf Raises - 5 Tier Drop Set 
(90sec rest breaks between sets)

Warm-up Set 1 x 8 (80kg)
Set 1 - (120kg) x 25

Set 2 - (160kg) x 20 (120kg) x 12

Set 3 - (200kg) x 12 (160kg) x 8 (120kg) x 8

Set 4 - (240kg) x 8  (200kg) x 6 (160kg) x 6 (120kg) x 6

Set 5 - (80kg)  x 20

NOTE:

• Set 1 - Start on minimum weight and go to failure.
• Set 2 - Increse weight - go until failure, then back to 1st set weight and go until fail instantly.
• Set 3 - Increase weight - Go until failure, then back to to 2nd set weight go until failure, then drop weight to 1st weight and again fail.
• Repeat process for set 4 
• Set 5 - use warm up weight until failure!  

Db Shoulder Press - (3/1/1)           Seated Calf Raise          

1 x 10 (32.5kg)             90sec     1 x 15 (60kg) 

1 x 8  (32.5kg)             90sec     1 x 15 (50kg)

1 x 6  (32.5kg)             90sec     1 x 15 (40kg) 

H/S Shoulder Press - (3/1/1)
1 x 10 (40kg)               90sec     1 x 20 (30kg)
1 x 9  (40kg)               90sec     1 x 15 (30kg)

2min

Machine Side Raise (2/2/1)
2 x 12 (45kg)

T/G Leg Press Calf Raise (2/2/1)      Cable Rear Delt
1 x 20 (190kg)              1min      1 x 10 (15kg)
1 x 15 (190kg)              1min      1 x 10 (15kg)

 

Explosive Power Jumps      

5 x 15 (25kg) - 30sec

 

2min

FST-7 Db Side Raises
7 x 15 (5kg x 4, 2.5kg x 3) - 30sec

2min

Standing Calf Raise (2/2/1)
1 x 15 (220kg) + 30sec static stretch hold.