Workout for thursday:
1. Clean and press: 8x, 8x, 6x 6x
2. Smith machine upright row: 10x, 10x, 8x, 8x
3. Dumbbell lateral raise: 15x, 15x, 12
4. Bent-over rear lateral raise: 20x, 18x, 15x
5. Shrug dips: 10x, 10x, 8x
6. Barbell shrugs behind the neck: 15x, 15x, 12x
7. One leg calf raise: 15x, 15x, 12x (30s rest)
8. Seated calf raise: 20x, 18x, 15x (no rest)
9. Streching...
Comment: 1st and 2nd exercise for the last series i used rest-pauze (15s).
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