January 10, 2013In Sean's SessionsBy Sean Lerwill1 Minutes

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