PUSH...2/11

 

Shoulder, traps and calves

1. Landmine shoulder press: 8x, 8x, 6x, 6x
2. SMith Machine Upright row: 10x, 10x, 8x, 8x
3. Seated lateral raise: 15x, 15x, 12x
4. Seated bent-over rear lateral raise: 20x, 18x, 15x
5. Shrugs on dips bar: 10x, 10x, 8x
6. Barbell shrugs behind the neck: 15x, 15x, 12x
7. Rotar cuff exercise: 10x, 10x, 10x (each side)
8. One-leg calf raise: 15x, 15x, 12x (30s pauze)
9. Standing calf raise: 20x, 18x, 15x (30s pauze)
10. STRECHING!!! (i forgot to write it before)