31st mix of vertical back and non vertical back quarter squats 10 x 10 (20kgs) single leg calf raises 4 x 30 (26 minutes) note: the squat was done on a two inch block. calf raises done without dumbbells. the only way to get a comlpletely vertical back was to do a quarter squat standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (16 minutes) 28th mix of vertical back and non vertical back quarter squats 10 x 10 (20kgs) single leg calf raises 4 x 30 (25 minutes) note: the squat was done on a two inch block. calf raises done without dumbbells. the only way to get a comlpletely vertical back was to do a quarter squat standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (16 minutes) 26th mix of vertical back and non vertical back quarter squats 10 x 10 (20kgs) single leg calf raises 4 x 30 (25 minutes) standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (16 minutes) 24th mix of vertical back and non vertical back quarter squats 10 x 10 (20kgs) single leg calf raises 4 x 30 (23 minutes) standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (16 minutes) 22nd mix of vertical back and non vertical back quarter squats 10 x 10 (20kgs) single leg calf raises 4 x 30 (30 minutes) note: the squat was done on a two inch block. calf raises done without dumbbells. the only way to get a comlpletely vertical back was to do a quarter squat 21st standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (16 minutes) 20th vertical back quarter squat 18 x 10 (20kgs) single leg calf raises 4 x 30 (55 minutes) 19th standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs 17th  vertical back quarter squat 17 x 10 (20kgs) single leg calf raises 4 x 30 (55 minutes) standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs 15th vertical back quarter squat 13 x 10 (20kgs) single leg calf raises 4 x 30 14th standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs 13th vertical back quarter squat 10 x 10 (20kgs) single leg calf raises 4 x 30 12th standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs 10th standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs vertical back quarter squat 10 x 10 (20kgs) single leg calf raises 4 x 30 8th standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs vertical back quarter squat 10 x 10 (20kgs) single leg calf raises 4 x 30 6th standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs vertical back quarter squat 10 x 10 (20kgs) single leg calf raises 4 x 30 3rd standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs vertical back quarter squat 10 x 10 (20kgs) single leg calf raises 4 x 30