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

* Remember, the weight you use should be light enough to do four reps, but heavy enough so you can’t do more than 6 reps. Each set should be done to positive failure.

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.

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