Shoulders, Hamstrings, Calfs & Cardio.

Machine Hack Overhead Presses:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 6 reps

MTS Shoulder Press:
1. 40kg x 25 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 80kg x 10 reps

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

LF Shoulder Press:
1. 25kg x 20 reps
2. 35kg x 15 reps
3. 45kg x 8 reps

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

Iso Lateral Lying Leg Curls:
1. 20kg x 15 reps
2. 25kg x 10 reps
3. 27,5kg x 8 reps
4. 27,5kg x 8 reps

Seated Leg Curls:
1. 45kg x 15 reps
2. 65kg x 15 reps
3. 85kg x 10 reps
4. 85kg x 8 reps

Seated Calf Raises:
1. 30kg x 25 reps
2. 40kg x 20 reps
3. 50kg x 15 reps
4. 50kg x 15 reps

LF Calf Extensions:
1. 55kg x 20 reps
2. 65kg x 20 reps
3. 75kg x 20 reps
4. 85kg x 15 reps

Toe Presses (machine hack):
1. 55kg x 20 reps
2. 65kg x 20 reps
3. 75kg x 20 reps
4. 85kg x 15 reps

Treadmill at 10% inclination:
25 minutes
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