Shoulders, Hams & Calfs
Supersets OverheadbPress & ATX Lying Leg Curls:
1. 30kg x 20 reps & 15kg x 20 reps
2. 40kg x 15 reps & 120kg x 15 reps
3. 50kg x 15 reps & 25kg x 12 reps
4. 60kg x 10 reps & 30kg x 8 reps
Supersets Dumbbell Laterals & Seated Leg Curls:
1. 7,5kg x 20 reps & 35kg x 20 reps
2. 10kg x 20 reps & 55kg x 18 reps
3. 12,5kg x 15 reps & 75kg x 15 reps
4. 15kg x 10 reps & 95kg x 10 reps
Supersets Machine Laterals & MTS Shoulder Press:
1. 15kg x 20 reps & 50kg x 20 reps
2. 25kg x 15 reps & 60kg x 15 reps
3. 35kg x 12 reps & 70kg x 12 reps
4. 45kg x 8 reps & 80kg x 6 reps
Seated Calf Raises:
1. 30kg x 20 reps
2. 40kg x 20 reps
3. 50kg x 18 reps
4. 60kg x 15 reps
Lying Leg Curls:
1. 32kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 47kg x 8 reps
Calf Extension Machine:
1. 55kg x 20 reps
2. 65kg x 20 reps
3. 75kg x 18 reps
4. 85kg x 15 reps
(machine hack) Standing Leg Curls L/R:
1. 15kg x 15 reps
2. 25kg x 10 reps
3. 35kg x 6 reps
Supersets Standing Calf Raises & Stiff Leg Dumbbell Deadlifts:
1. 40kg x 25 reps & 17,5kg x 10 reps
2. 60kg x 20 reps & 20kg x 10 reps
3. 80kg x 20 reps & 22,5kg x 10 reps
4. 100kg x 15 reps & 25kg x 10 reps
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