Shoulders and Calves Workout at Diamond Gym 7/28/15

A hot day in a hardcore gym like Diamond Gym. I'm prepared to train cannonball delts and diamond calves. Come into my world as I take you through a training session on Shoulders and Calves. Lets begin!

Warm Up
External Rotation 3 x 20 reps (warming up the rotator cuff)
Tricep Pushdowns 3 x 25 reps

Shoulders
Tri-set 5 x 20-12 reps (90-120 seconds between each giant set)
a) Reverse Pec Deck
b) Bent over laterals raises
c) Face pulls

 I like to work on my rear delts first because most people neglect them. I want them to pop out and round out my delts. Make sure you stretch in between sets. I like to take a 90-120 second break.

Here's how I fry up my mid-delt area. Be prepared to suffer.

Giant set X 5 (120 seconds between each giant set)

a) Side lateral dumbbell raises 10-12 reps

b) Drop set side lateral dumbbell raises 15-20 reps

c) **INCREASE WEIGHT** Partial side dumbbell raises (about 3-4 inches movement at the BOTTOM of the rep)
d) Mutant Mash-Up Superset, Click Mutant Mash-Up to see what I'm talking about

By this time, your shoulder/delts should be filled with lots of blood but wait there's more. 

Tri-set 5 x 10-12 reps (90-120 seconds between each giant set)
a) Reverse Hammer Strength Military Press 
b) 45 lb Plate Raises
c) Upright Rows

Shoulders are done. Now, it's time for calves. I like to aim for the fastest way to 100 reps. Here we go. Every time I do calves, the order changes up.

Calves

Seated Calf raises 10 x 10 (10 second break between sets) Yes, lots of blood into the calves
Standing Calf Raises 1 x 100 (25 standing calf raises machine, 25 body-weight calf raises on a plate (toes on plate), 25 body-weight calf raises on a plate (heel on plate) & 25 standing calf raises again)
Leg press Calf Raises 1 x 100 (10 reps, rest 10 seconds, 20 reps, rest 20 seconds, 30 reps, rest 30 seconds, 40 reps)
Donkey Calf Raises 5 x 20 (30 seconds break between sets)

I hope you enjoy this and try this out for yourself. Let me know what you think.