Shoulders, Abs & Hamstrings.

Machine Laterals:
1. 15kg x 30 reps
2. 25kg x 20 reps
3. 35kg x 15 reps
4. 45kg x 10 reps

Machine hack Shoulder Presses:
1. 50kg x 10 reps
2. 50kg x 10 reps
3. 60kg x 8 reps
4. 70kg x 8 reps

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

Hanging (rings) Reversed Crunches:
25, 20, 15 & 15 reps

LF Machine Crunches:
1. 45kg x 25 reps
2. 45kg x 25 reps
3. 55kg x 20 reps
4. 55kg x 20 reps

Hammerstrength Crunches:
1. 115kg x 12 reps
2. 115kg x 10 reps
3. 115kg x 8 reps
4. 85kg x 15 reps

ATX Leg Curls:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 30kg x 6 reps

Seated Leg Curls:
1. 45kg x 15 reps
2. 65kg x 12 reps
3. 85kg x 8 reps
4. 95kg x 6 reps

Lying Leg Curls:
1. 32kg x 15 reps
2. 40kg x 12 reps
1. 47kg x 8 reps
4. 55kg x 6 reps

All done in 55 minutes.
Adding 90 minutes of steady state walking.
#blog #Bodybuilding #Fitness