Shoulders, Abs & Cardio.

Dumbbell Laterals:
1. 6kg x 30 reps
2. 7kg x 25 reps
3. 8kg x 20 reps
4. 9kg x 10 reps

Smith Machine Overhead Presses:
1. 30kg x 25 reps
2. 40kg x 15 reps
3. 50kg x 10 reps

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

Hanging Reversed Crunches:
30, 25, 20 reps

MTS Abdominal Crunch:
1. 75kg x 20 reps
2. 85kg x 20 reps
3. 95kg x 15 reps

12% inclination Uphill walking:
20 min.
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