06.20.2013 Day 24: Shoulders/Traps/Calves

Shoulders
=============================
Dumbbell Shoulder Press
4 sets of 3-5 reps
Dropset on final set

Side Lateral Raise
3 sets of 3-5 reps
Dropset on final set

One-Arm Front Cable Raise
3 sets of 3-5 reps
Dropset on final set

Traps
=============================
High Cable Rear Delt Flyes
3 sets of 3-5 reps
Dropset on final set

Dumbbell Shrug
4 sets of 3-5 reps
Dropset on final set

Calves
=============================
Standing Calf Raises
4 sets of 6-9 reps
Dropset on final set

Seated Calf Raise
4 sets of 6-9 reps
Dropset on final set

06.18.2013 Day 22: Chest/Triceps/Calves

Chest
=============================
Barbell Bench Press – Medium Grip
4 sets of 3-5 reps
Dropset on final set

Barbell Incline Bench Press – Medium Grip
3 sets of 3-5 reps
Dropset on final set

Incline Dumbbell Flyes
3 sets of 3-5 reps
Dropset on final set

Low-Pulley Cable Crossover
3 sets of 3-5 reps
Dropset on final set

Triceps
=============================
Triceps Pressdown
4 sets of 3-5 reps
Dropset on final set

Lying Triceps Extension
3 sets of 3-5 reps
Dropset on final set

Cable Overhead Triceps Extension
3 sets of 3-5 reps
Dropset on final set

Calf
=============================
Standing Calf Raises
4 sets of 6-9 reps
Dropset on final set

Seated Calf Raise
4 sets of 6-9 reps
Dropset on final set

06.12.2013 Day 17: Shoulders/Traps/Calves

Day 18: Shoulders/Traps/Calves

Shoulders
=============================
Dumbbell Shoulder Press
4 sets of 6-8 reps
Dropset on final set

Side Lateral Raise
3 sets of 6-8 reps
Dropset on final set

One-Arm Front Cable Raise
3 sets of 6-8 reps
Dropset on final set

Traps
=============================
High Cable Rear Delt Flyes
3 sets of 6-8 reps
Dropset on final set

Dumbbell Shrug
4 sets of 6-8 reps
Dropset on final set

Calves
=============================
Seated Calf Raise
4 sets of 10-14 reps
Dropset on final set

Leg Press Calf Raise
4 sets of 10-14 reps
Dropset on final se

06.10.2013 Day 15: Chest/Triceps/Calves

Chest
—————————————
Barbell Bench Press – Medium Grip
4 sets of 6-8 reps
Dropset on final set

Barbell Incline Bench Press – Medium Grip
3 sets of 6-8 reps
Dropset on final set

Incline Dumbbell Flyes
3 sets of 6-8 reps
Dropset on final set

Low-Pulley Cable Crossover (high-pulley version shown)
3 sets of 6-8 reps
Dropset on final set

Triceps
—————————————
Triceps Pressdown
4 sets of 6-8 reps
Dropset on final set

Lying Triceps Extension
3 sets of 6-8 reps
Dropset on final set

Cable Overhead Triceps Extension
3 sets of 6-8 reps
Dropset on final set

Calves
—————————————
Standing Calf Raises
4 sets of 10-14 reps
Dropset on final set

Seated Calf Raise
4 sets of 10-14 reps
Dropset on final set

06.6.2013 Day 11: Shoulders/Traps/Calves

Yesterday was an off day (Day 10) so that makes today Day 11

Shoulders
—————————————
Dumbbell Shoulder Press
4 sets of 9-11 reps
Rest-pause on final set

Side Lateral Raise
3 sets of 9-11 reps
Rest-pause on final set

One-Arm Front Cable Raise
3 sets of 9-11 reps
Rest-pause on final set

Traps
—————————————
High Cable Rear Delt Flyes
3 sets of 9-11 reps
Rest-pause on final set

Dumbbell Shrug
4 sets of 9-11 reps
Rest-pause on final set

Calves
—————————————
Seated Calf Raise
4 sets of 15-20 reps
Rest-pause on final set

Leg Press Calf Raise
4 sets of 15-20 reps
Rest-pause on final set

06.3.2013 Day 8: Chest/Triceps/Calves

Yesterday was a rest day (Day 7) so I’m back with Day 8

Chest
—————————————
Barbell Bench Press – Medium Grip
4 sets of 9-11 reps
Rest-pause on final set

Barbell Incline Bench Press – Medium Grip
3 sets of 9-11 reps
Rest-pause on final set

Incline Dumbbell Flyes
3 sets of 9-11 reps
Rest-pause on final set

Low-Pulley Cable Crossover
3 sets of 9-11 reps
Rest-pause on final set

Triceps
—————————————
Triceps Pressdown
4 sets of 9-11 reps
Rest-pause on final set

Lying Triceps Extension
4 sets of 9-11 reps
Rest-pause on final set

Cable Overhead Triceps Extension
3 sets of 9-11 reps
Rest-pause on final set

Calves
—————————————
Standing Calf Raises
4 sets of 15-20 reps
Rest-pause on final set

Seated Calf Raise
4 sets of 15-20 reps
Rest-pause on final set

Cardio
—————————————
30 minutes

05.29.2013 Day 4: Shoulders/Traps/Calves

Shoulders
—————————————
Dumbbell Shoulder Press
4 sets of 12-15 reps
Rest-pause on final set

Side Lateral Raise
3 sets of 12-15 reps
Rest-pause on final set

One-Arm Front Cable Raise
3 sets of 12-15 reps
Rest-pause on final set

Traps
—————————————
High Cable Rear Delt Flyes
3 sets of 12-15 reps
Rest-pause on final set

Dumbbell Shrug
4 sets of 12-15 reps
Rest-pause on final set

Calves
—————————————
Seated Calf Raise
4 sets of 25-30 reps
Rest-pause on final set

Leg Press Calf Raise
4 sets of 25-30 reps
Rest-pause on final set

Cardio
—————————————
30 minutes

05.27.2013 Day 1: Chest/Triceps/Calves

Time for a new workout regime!

Barbell Bench Press – Medium Grip
4 sets of 12-15 reps
Rest-pause on final set

Barbell Incline Bench Press – Medium Grip
3 sets of 12-15 reps
Rest-pause on final set

Incline Dumbbell Flyes
3 sets of 12-15 reps
Rest-pause on final set

Cable Crossover
3 sets of 12-15 reps
Rest-pause on final set

Triceps Pressdown
4 sets of 12-15 reps
Rest-pause on final set

Lying Triceps Extension
3 sets of 12-15 reps
Rest-pause on final set

Cable Overhead Triceps Extension
3 sets of 12-15 reps
Rest-pause on final set

Standing Calf Raises
3 sets of 25-30 reps
Rest-pause on final set

Seated Calf Raise
3 sets of 25-30 reps
Rest-pause on final set

05.16.2013 Week 11, Day 63: Shoulders, Calves & Abs Workout

Shoulders, Calves & Abs

Cardio
25 min

DTP Set:
—————————————
Seated Barbell Press Behind Neck
5 sets of 50,40,30,20,10 reps

Seated Barbell Military Press
5 sets of 10,20,30,40,50 reps

Giant Set:
—————————————
Upright Barbell Row
3 sets of 15-20 reps

Seated Calf Raise
3 sets of 15-20 reps

Weighted Sit-Up
3 sets of 15-20 reps

Cardio
25 min

04.29.2013 Week 9, Day 53: Shoulders, Calves & Abs Workout

Shoulders, Calves & Abs

Cardio
25 min

Standing Calf Raises
10 sets of 15-30 reps

Decline Crunch
2 warm up sets of 8-10 reps
3 sets of 15 reps

DTP Set:
—————————————
Smith Machine Overhead Shoulder Press
5 sets of 50,40,30,20,10 reps

Smith Machine Overhead Shoulder Press (Behind the Neck)
5 sets of 10,20,30,40,50 reps

Giant Set:
—————————————
Upright Barbell Row (wide grip)
3 sets of 10,7,5 reps
1 triple drop set of 6-8 reps

Upright Barbell Row (medium grip)
3 sets of 10,7,5 reps
1 triple drop set of 6-8 reps

Upright Barbell Row (narrow grip)
3 sets of 10,7,5 reps
1 triple drop set of 6-8 reps

Cardio
25 min