- Seated or standing barbell military press – warm up sets(check out my previous post for the warm up) and then 3 working sets of 9-12 reps
- Side lateral raise – 3 working sets 9-12 reps
- Bent-over rear delt raise – 3 working sets of 9-12 reps
- Leg press calf raise – 3 sets of 8-10 reps
- Donkey calf raise – 3 sets of 8-10 reps
Let me know how you like this. Remember this is about lifting as heavy as you can, therefore have a spotter if you need one, and push yourself.