SHOULDERS | TRICEPS | CHEST | CALVES

1. UNILATERAL DB UPRIGHT ROW
done from standing position
3 SETS : 15-15-15 + drop 10

superset with

LYING EZ BAR PULLOVER
just outside shoulder width pronated grip
3 SETS : 10-10-10 + drop 10

2. SEATED SNATCH GRIP BB SHOULDER
PRESS OFF THE PINS
set pins at your mobility range behind the head
4 SETS : 6-6-6-6

superset with

SEATED DB UPPERCUT FRONT RAISE
4 SETS : 8 to 10

3. SIDE LYING INCLINE DB LATERAL RAISE
set bench at 45-60 degrees
3 SETS : 12 to 15 + rest pause 6-8 on last set

4. SEATED EZ BAR OVERHEAD TRI EXTENSION
inside shoulder width grip
3 SETS : 12-10-8 + rest pause 4

5. TRICEP ROPE PRESSDOWN
3 SETS : 12 to 15 + rest pause 6-8 on last set

2. SINGLE LEG LEG PRESS CALF RAISE
keep leg stiff legged on the active side
3 SETS : failure on bodyweight