Shoulders & Hamstrings

Overhead Dumbbell Presses:
1. 10kg x 40 reps
2. 15kg x 30 reps
3. 20kg x 20 reps
4. 25kg x 10 reps

Machine Hack Overhead Press:
1. 30kg x 20 reps
2. 40kg x 15 reps
3. 50kg x 15 reps
4. 60kg x 10 reps

Machine Laterals:
1. 15kg x 20 reps
2. 20kg x 20 reps
3. 25kg x 15 reps
4. 30kg x 10 reps

Lying Leg Curls:
1. 25kg x 40 reps
2. 32kg x 30 reps
3. 40kg x 20 reps
4. 47kg x 15 reps

Iso Lateral Leg Curls R/L:
1. 10kg x 15 reps
2. 15kg x 15 reps
3. 20kg x 12 reps
4. 25kg x 10 reps

ATX Lying Leg Curls:
1. 10kg x 15 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
4. 25kg x 8 reps

Seated Leg Curls:
1. 35kg x 20 reps
2. 55kg x 20 reps
3. 75kg x 15 reps
4. 85kg x 8 reps
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