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