21 DAY FAST MASS BUILDING – DAY 19 – CALVES, BACK, SHOULDERS AND NECK


It’s day 19 of my 21 Day Fast Mass Building challenge and I’m up 11 pounds in total.

I trained calves, shoulders, back and neck tonight, here is the workout…I did clean and presses for the second time in my life so my form was not that great on this exercise but I will be incorporating it more into my routine and will hopefully improve my strength and form on this one.

1. Standing Calf Raises – 135 x 25, 155 x 25, 175 x 25, 175 x 25
2. Clean and Press – bar x 10, 65 x 5, 75 x 5, 85 x 5, 95 x 5
3. One arm dumbbell swing – 3 sets of 9 reps with 30 pounds
4. Rack Deadlifts – 135 x 5, 185 x 5, 205 x 5
5. Upright rows – bar x 12, 65 x 12, 75 x 12, 75 x 12
6. Neck raises to the front – 3 sets of 12-15 with 25 pound plate
7. Rear neck raises using harness – 3 sets of 12-15 with 25 pound plate attached.

Author: marcus