Thursday

Shoulders, Forearms, Calves

Run-------------------------------------------------------------------------------1 mile at a light jog

Shoulder Warm Up

Dumbbell Shoulder Press----------------------------------------------------5x8

Sumo High Pulls---------------------------------------------------------------5X8

Lateral Raises------------------------------------------------------------------3x10

    +Superset(Combining multiple movements in one set)+

Front Shoulder raises---------------------------------------------------------3x10

Face Pulls-----------------------------------------------------------------------5x10

Standing Calf Raises----------------------------------------------------------5x15

Smith Machine Seated Calf Raise------------------------------------------5x10

Run-------------------------------------------------------------------------------2 miles fast