Shoulders & Triceps

Overhead Dumbbell Presses:
1. 10kg x 40 reps
2. 17,5kg x 20 reps
3. 22,5kg x 12 reps
4. 25kg x 8 reps

Front Barbell Presses:
1. 30kg x 20 reps
2. 40kg x 15 reps
3. 50kg x 8 reps
4. 50kg x 7 reps

Dumbbell Laterals:
1. 7,5kg x 20 reps
2. 10kg x 15 reps
3. 12,5kg x 10 reps
4. 15kg x 8 reps

Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 45kg x 8 reps

Scull Crushers:
1. 20kg x 20 reps
2. 30kg x 15 reps
3. 35kg x 10 reps
4. 40kg x 8 reps

Rope Triceps Extensions:
1. 10kg x 20 reps
2. 12,5kg x 20 reps
3. 15kg x 15 reps
4. 17,5kg x 10 reps
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