Shoulders & Hamstrings

Overhead Dumbbell Presses:
1. 10kg x 40 reps
2. 15kg x 30 reps
3. 20kg x 18 reps
4. 25kg x 8 reps

Machine Hack Standing Overhead Presses:
1. 30kg x 20 reps
2. 50kg x 10 reps
3. 60kg x 8 reps
4. 60kg x 8 reps

Dumbbell Laterals:
1. 7,5kg x 20 reps
2. 10kg x 15 reps
3. 12,5kg x 10 reps
4. 15kg x 10 reps

Machine LLaterals:
1. 15kg x 30 reps
2. 20kg x 20 reps
3. 25kg x 15 reps
4. 30kg x 12 reps

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

Seated Leg Curls:
1. 45kg x 15 reps
2. 55kg x 15 reps
3. 65kg x 10 reps
4. 75kg x 10 reps

Lying Leg Curls:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 8 reps
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