Shoulders, Hamstrings & Calfs

Overhead Dumbbell Presses:
1. 10kg x 30 reps
2. 14kg x 20 reps
3. 18kg x 15 reps
4. 20kg x 10 reps
5. 22kg x 8 reps

Smith Machine Overhead Presses:
1. 20kg x 20 reps
2. 30kg x 20 reps
3. 40kg x 15 reps
4. 50kg x 8 reps

Machine Hack Front Press:
1. 25kg x 20 reps
2. 45kg x 20 reps
3. 65kg x 15 reps
4. 75kg x 10 reps

Machine Laterals:
1. 12,5kg x 30 reps
2. 20kg x 20 reps
3. 27,5kg x 15 reps
4. 35kg x 10 reps

Power Hamstrings Curls:
4 x 15 reps

Lying Iso Lateral Leg Curls:
1. 10kg x 15 reps
2. 14kg x 15 reps
3. 20kg x 12 reps
4. 30kg x 6 reps

Stiff Legged Dumbbell Deadlifts:
1. 16kg x 15 reps
2. 18kg x 15 reps
3. 20kg x 15 reps
4. 22kg x 15 reps

Calf Extensions (Leg Press):
1. 40kg x 40 reps
2. 80kg x 30 reps
3. 120kg x 20 reps
4. 160kg x 18 reps

Seated Calf Raises:
1. 20kg x 25 reps
2. 40kg x 20 reps
3. 50kg x 18 reps
4. 60kg x 17 reps

Cf Extensions inear Hack Squat):
1. 40kg x 18 reps
2. 60kg x 18 reps
3. 80kg x 15 reps
4. 80kg x 15 reps
#blog #BodyBuilding #Fitness

@sergeant how long does it take you ?

@s1m0n4 How long does 'what' takes? Can you be more specific?