Chest & Shoulders.

Flat Dumbbell Presses:
1. 18kg x 30 reps
2. 24kg x 20 reps
3. 32kg x 15 reps
4. 40kg x 10 reps
5. 44kg x 6 reps

Incline Bench Press:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 6 reps

Technogym Chest Press:
1. 40kg x 30 reps
2. 50kg x 20 reps
3. 60kg x 13 reps
4. 70kg x 6 reps

Hammerstrength Is Lateral Chest Press:
1. 30kg x 15 reps
2. 40kg x 12 reps
3. 50kg x 8 reps
4. 60kg x 8 reps

Technogym Peck Deck:
1. 30kg x 30 reps
2. 40kg x 20 reps
3. 50kg x 10 reps

Lateral Raises (machine):
1. 12,5kg x 30 reps
2. 20kg x 20 reps
3. 27,5kg x 15 reps
4. 35kg x 20 reps

Technogym Shoulder Press:
1. 20kg x 25 reps
2. 25kg x 15 reps
3. 30kg x 15 reps
4. 35kg x 8 reps

Lateral Raises (confusion):
1. 35kg x 15 reps
2. 42,5kg x 10 reps
3. 50kg x 8 reps
4. 50kg x 8 reps
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