Weeks 14 – 17
Tuesdays: Shoulders and Calves
The sets listed in the workout below do not include warm-up sets.
| Shoulders | Sets | Reps * |
| Military Barbell Press | 3 | 4 to 6 |
| Standing Side Lateral Dumbbell Raises | 2 | 4 to 6 |
| Seated Bent-over Rear Lateral Raises | 2 | 4 to 6 |
| Calves | ||
| Seated Calf Raises | 3 | 6 to 8 |
| Standing Machine Calf Raises | 2 | 6 to 8 |
Max-OT Tip:
Training calves at the beginning of your workout allow you to prioritize your intensity to this muscle group and does little to diminish the intensity used to train other muscle groups.
