7/5/12 UWLC Solo Workout

Shoulders, Calves, and Abs

 Cardio: 25 Minutes (Your choice, get warmed up)

Russian Twist: 150 touches.

Dumbbell Shoulder Press: 2 warm-up sets of 8-10 reps, 2 sets of 6-10 reps

Side Lateral Raise: 2 warm-up sets of 8-10 reps, 3 sets of 10-12 reps

Front Dumbbell Raise: 1 warm-up set of 8-10 reps, 3 sets of 10-12 reps

Standing Low-Pulley Deltoid Raise: 3 sets of 8-10 reps + 1 slow/controlled negative on each set

Upright Barbell Row: 7 sets of 12-15 reps

SUPERSET:

Calf-Raises: 3 sets of 20 reps

Crunches/Sit-Ups: 3 sets of 20-30 reps

Cardio: 20 Minutes choice

Note: I don't care if you do seated calf or standing calf-raises. Just make sure you hit the full range of motion. Ask staff if you are unfamiliar with an exercise or post here and I'll add a video to the video section.