Day 3: Shoulders, Abs, Calves

Shoulder Press - Dumbbell, Seated

Raise a barbell to your shoulders. Sit at the end of a bench, with your feet at about shoulder width, flat on the floor. Keep your chest high and your back straight. Press bar to arm's length overhead...Raise a barbell to your shoulders. Sit at the end of a bench, with your feet at about shoulder width, flat on the floor. Keep your chest high and your back straight. Press bar to arm's length overhead. Use a slow, steady motion, without swinging. Lower slowly to starting position. Can also be done standing or with dumbbells. Exercise description by Bodybuilding.com (less)

Routine:

Set 1: 4 reps

Set 2: 4 reps

Set 3: 4 reps

Set 4: 12 reps

Set 5: 20 reps

Set 6: 20 reps

Upright Rows - Barbell

Standing upright, grasp a barbell with your hands about shoulder width apart. Let the bar hang straight down in front of you. Keep your body and wrists straight. Pull the bar straight up towards your ...Standing upright, grasp a barbell with your hands about shoulder width apart. Let the bar hang straight down in front of you. Keep your body and wrists straight. Pull the bar straight up towards your chin, keeping it close to your body. Concentrate on either pulling with your traps or the front of your shoulders, depending on what you want to work most. Lower slowly to the starting position. Don't cheat by leaning forward or backward. Don't swing! Exercise description by Bodybuilding.com (less)

Routine:

Set 1: 4 reps

Set 2: 4 reps

Set 3: 12 reps

Set 4: 20 reps

Set 5: 20 reps

Double Crunch

Crunch and Reverse Crunch at the same time.Crunch and Reverse Crunch at the same time. (less)

Routine:

Set 1: 25 reps

Set 2: 25 reps

Calf Press - Leg Press Machine

While sitting a leg press machine, press the weight rack up as if you were going to do a leg press. Lock your knees and slide your feet down so that only the balls of your feet are on the rack and you...While sitting a leg press machine, press the weight rack up as if you were going to do a leg press. Lock your knees and slide your feet down so that only the balls of your feet are on the rack and your heels are hanging off. Push with your toes and point the feet like a ballet stance, pushing the rack along with you. Let the rack come back down bringing the toes closer to your body and repeat. Make sure the handles remain in the locked position. If your feet were to slip off the rack and you don't have the handles locked you can be injured. Don't bounce the rack up and down. Use the muscles slowly with control. You can also focus on the inner or outer calves by pointing your toes in or out instead of keeping them straight. Exercise image and description by Bodybuilding.com (less)

Routine:

Set 1: 20 reps

Set 2: 20 reps

Set 3: 20 reps