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    CD Shoulders Traps Calves

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    zvg06993
    This document provides a workout plan targeting the shoulders, traps, and calves for day five of a weekly regimen. It lists specific exercises, sets, reps, and rest periods. The shoulder exercises include dumbbell shoulder press, lateral raises, bent over rear deltoid dumbbell raises, barbell frontal raises performed with upright barbell rows. Traps are worked with barbell shrugs. Calves are targeted with standing calf raises, calf raises on a machine, and seated calf raises. Core exercises include side planks, TRX crunches, leg raises, and barbell twists. Warm up is on a treadmill and cool down involves stretching.

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    CD Shoulders Traps Calves

    Uploaded by

    zvg06993
    9 views2 pages
    This document provides a workout plan targeting the shoulders, traps, and calves for day five of a weekly regimen. It lists specific exercises, sets, reps, and rest periods. The shoulder exercises include dumbbell shoulder press, lateral raises, bent over rear deltoid dumbbell raises, barbell frontal raises performed with upright barbell rows. Traps are worked with barbell shrugs. Calves are targeted with standing calf raises, calf raises on a machine, and seated calf raises. Core exercises include side planks, TRX crunches, leg raises, and barbell twists. Warm up is on a treadmill and cool down involves stretching.

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    CD SHOULDERS TRAPS CALVES

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    This document provides a workout plan targeting the shoulders, traps, and calves for day five of a weekly regimen. It lists specific exercises, sets, reps, and rest periods. The shoulder exercises include dumbbell shoulder press, lateral raises, bent over rear deltoid dumbbell raises, barbell frontal raises performed with upright barbell rows. Traps are worked with barbell shrugs. Calves are targeted with standing calf raises, calf raises on a machine, and seated calf raises. Core exercises include side planks, TRX crunches, leg raises, and barbell twists. Warm up is on a treadmill and cool down involves stretching.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    9 views2 pages

    CD Shoulders Traps Calves

    Uploaded by

    zvg06993
    This document provides a workout plan targeting the shoulders, traps, and calves for day five of a weekly regimen. It lists specific exercises, sets, reps, and rest periods. The shoulder exercises include dumbbell shoulder press, lateral raises, bent over rear deltoid dumbbell raises, barbell frontal raises performed with upright barbell rows. Traps are worked with barbell shrugs. Calves are targeted with standing calf raises, calf raises on a machine, and seated calf raises. Core exercises include side planks, TRX crunches, leg raises, and barbell twists. Warm up is on a treadmill and cool down involves stretching.

    Copyright:

    © All Rights Reserved
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    of 2

    Regeneration personal training

    Day FIVE! SHOULDERS, TRAPS, CALVES * WEEK ONE


    EXERCISES SETS REPS Kg Kg Kg Kg Kg

    Shoulders
    Dumbbell shoulder press 3 12to16 LAST SET TO FAILURE, 60 TO 90 SEC REST

    Lateral raise 3 10to12 30 TO 60 SEC REST, EVERY SET TO FAILURE

    Bent over rear deltoid dumbell 5 10to14 30 SEC REST

    SS Barbell frontal raise 3 10to14 NO REST!

    SS Upright barbell row 3 10to14 60 SEC BETWEEN SUPERSET

    Traps
    Barbell shrug 5 8to12 1 WARMUP SET 8 TO 12 REPS, 4 SETS OF 8 TO 12 REPS, 60 SEC REST

    Calves
    Standing calf raises 4 10 EVERY SET TO FAILURE!

    Calf machine 4 Min 10 EVERY SET TO FAILURE!

    Seated calf raises 4 15 EVERY SET TO FAILURE!

    Abs / CORE GOAL

    Side Plank 4 12 10 SEC REST

    TRX Crunch 4 30 s e c 10 SEC REST

    Leg raise 4 25 10 SEC REST

    Crunch 4 25 10 SEC REST

    Barbell twist 3 30 10 SEC REST

    OTHER EXERCISES
    WARM UP: WARM UP TREADMILL 5 MIN HILL 1% - SPEED FROM 5 INCREASING TO 10

    COOL DOWN: STRETCHING

    CARDIO:

    ABS:

    CORE:

    NOTES:

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