I usually hit shoulders and calves early on Sunday morning. It's important to understand that the shoulder (acromium process) is made up of the deltoid and trapezius muscles, as well as the humerus, clavicle, and scapula. The deltoid itself has three heads to it - front, middle, and back. We will work all three of these. We'll work the entire shoulder with a press. We will also do two types of calf raises.
3 sets x 10-12 Seated Calf Raises
3 sets x 10-12 DB Lateral Raises
3 sets x 10-12 DB Front Raises
3 sets x 10-12 DB Bent Back Delt Raises
3 sets x 10-12 DB Shoulder Press
3 sets x 10-12 Leg Press Calf Raise*
15 minutes Cardio
*You could also do this standing with dumbbells or a kettlebell or a barbell. You could also try this with other types of leg press machines.
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