Shoulders and Calves Training Plan

I seem to have the most trouble growing my shoulders an my calves. The following is a new training plan I am following to help gain a bit more definition. Really focus on correct form of the exercise and facilitating the movement of the weight with the muscle intended. Lift with a purpose!

  • Isolated Dumbbell Shoulder Press
  • Upright Row
  • Arnold Press
  • Lateral Raise
  • Front Raise
  • 4×10 (Superset or Triset for an extra challenge)
  • Internal Roatations
  • External Rotations
  • Rear Delt Flys
  • 3×12 (Try with cables or resistance band if free weights seem to easy)
  • Standing single leg calf raises
  • Seated single leg calf raises
  • 3×15 (Hold for a three count for an extra burn)


What areas do you struggle with developing muscle definition?

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