Training Day 13

CALF

Sited Calf
1 x 10kg x 15
1 x 20kg x 15
1 x 30kg x 12
1 x 40kg x 12
1 x 50kg x 12
1 x 60kg x 10

Standing Calf raise
3 x 12reps

SHOULDER

BB military press
2 x BB x 15

BB military press
1 x 10kg ES x 15
1 x 15kg ES x 5
1 x 20kg ES x 5
1 x 25kg ES x 5
1 x 27.5 ES x 5

DB Side lateral
 3 x 12kg x 10
1 x 14kg x 10

BB Behind Shrug
 3x 15kg ES x 10