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?