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Calves and shoulders – 8th January 2013

Sean Lerwill shoulder dumbbell press

Warm-up:
Mobility
Elements of session to come with lighter weights

  • Supersets of:
    1. Single leg standing calf raise, 4 sets x 10 reps
    2. Standing calf raise, 4 sets x 20 reps
    60 secs rest
    Tempo 4010
  • Standing donkey calf raise, 5 sets x 20 reps
    60 secs rest
    Tempo 4010
  • Seated single leg calf raise, 3 sets x 20 reps
    30 secs rest
    Tempo 4010
  • Seated double leg calf raise, 2 sets x 40 reps
    30 secs rest
    Tempo 4010
  • Seated dumbbell shoulder press, 5 sets x 10 reps
    60 secs rest
    Tempo 4010
  • Seated dumbbell lateral raise, 5 sets x 10 reps
    60 secs rest
    Tempo 4010
  • Seated dumbbell Arnold press, 5 sets x 10 reps
    60 secs rest
    Tempo 4010
  • Seated dumbbell front raise, 5 sets x 10 reps
    60 secs rest
    Tempo 4010

Sean Lerwill - Author

Sean is an former-Royal Marines Commando Officer & Physical Training Instructor. He has been published as a writer five times, has a BSc in Molecular Genetics and a Post Graduate Certificate in Education. He is also a MaxiNutrition ambassador.

New eBook: The Ration Pack Diet
Plus: Pass the PRMC