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Day 25:Shoulders, Traps And Calves

Today, we’ll hit shoulders, traps and calves. Our first move is a superset that includes seated rear-delts raises using dumbbells followed immediately by seated front-delts raises.

The rear delts are a challenging muscle to develop, and we often hit them first for that reason. Keep this move controlled and emphasize a contraction at the backs of your shoulders with every rep. Notice that the heads of the dumbbells come together at the bottom of the movement with palms facing back, and in line with your shoulders. Take a look at my video for a visual on this.

Follow that with front dumbbell raises, keeping your arms from swinging wide to better target your front delts. You’ll notice that I also have Kai and Danielle stand to pump out a few more reps for each of the moves in this superset.

We’ll include another superset next. This one consists of lateral raises and right-angle lateral raises. Perform all reps for regular lateral raises keeping your wrists, elbows, and shoulders all in a line. Then for right-angle lateral raises, you’ll bend your elbows at a 90-degree angle and perform lateral raises in this position. Check out my video to see how these moves are properly performed.

Today’s compound movement for shoulders is alternating dumbbell presses. You’ll begin with both weights at the top of the movement (overhead), and you’ll lock out at the top to give the shoulder muscles on that side a bit of a rest. Lower one dumbbell to your shoulder and press the weight back up. Lock out that arm and perform a rep for the other side. That counts as one rep. When you reach failure try to pump out a couple more reps pressing both weights at the same time.

Next up is barbell upright rows to work traps. For this move, you’ll grasp the barbell about shoulder width apart and pull up to about the chin. Make sure your elbows are higher than your wrists at the top. Then you’ll perform lying cable upright rows. You’ll use a cambered bar and lie on the ground for this move. Take a look at how I demonstrate this move in the video.

Finish up today’s workout with seated calves raises, performing 4 sets of 30 reps. You’ll do the first 20 slowly and with control, and finish out with 10 fast reps. Then rest 90 seconds between each set.

Remember to get in your HIIT cardio early in the day and later in the day.


25 + 10 minutes

Upon waking perform 25 minutes of steady-state cardio followed immediately by 10 minutes of HIIT for 20 seconds on/40 seconds off


Seated rear-delts dumbbell raises

3 Sets/20 Reps

SUPERSET: Perform seated rear-delts raises followed immediately by front-delts raises. When you can’t complete more stand to finish each exercise. Do not rest during the entire superset

Seated front dumbbell raises

3 Sets/20 Reps

Lateral raises

3 Sets/15 Reps

SUPERSET: Perform a set of lateral raises followed immediately by right-angle lateral raises. Rest 90 seconds between supersets

Right-Angle Lateral Raises

3 Sets/15 Reps

Alternating Dumbbell Shoulder Presses

4 Sets /12 - 15 Reps

Rest 90 seconds between sets

Barbell upright rows

2 Sets/20 Reps

Rest 90 seconds between sets

Lying cable upright rows
2 Sets/20 Reps

Rest 90 seconds between sets

Seated calves raises

4 Sets/20 +10 Reps

Perform 20 with strict form and complete with 10 fast reps. Rest 90 seconds between sets


25 + 15 minutes

Perform 25 minutes of steady-state cardio followed by 15 HIIT cardio sessions of 20 seconds on/40 seconds off


I believe that accountability is a huge component of success. As I mentioned in an earlier video, you should be keeping track of your meals, supplements, workouts and cardio sessions in a journal. Another important aspect of accountability is putting yourself out publicly so you can connect with other people and hold each other accountable. Consider joining the Kaged Muscle Facebook group if you haven’t already. https://www.facebook.com/groups/TeamKagedMuscle/



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