Shoulders, Hamstrings & Cardio.

Overhead Dumbbell Presses:
1. 12,5kg x 30 reps
2. 17,5kg x 20 reps
3. 22,5kg x 10 reps
4. 25kg x 6 reps

Dumbbell Sbrugs:
1. 25kg x 15 reps
2. 30kg x 15 reps
3. 35kg x 10 reps
4. 40kg x 10 reps

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

Machine Hack Iso Lateral Iverhead Presses:
1. 40kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 70kg x 10 reps

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

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

ATX Leg Curls:
1. 15kg x 10 reps
2. 20kg x 10 reps
3. 25kg x 8 reps
4. 30kg x 6 reps

Stiff Leg Dumbbell Deadlifts:
1. 20kg x 10 reps
2. 25kg x 10 reps
3. 30kg x 10 reps
4. 35kg x 10 reps

Seated Leg Curls:
1. 35kg x 20 reps
2. 45kg x 15 reps
3. 55kg x 10 reps
4. 65kg x 10 reps

Treadmill at 10% inclination:
25 minutes
#blog #Bodybuilding #Fitness