Deltoids, Hamstrings, Abs & Cardio.

LF Power grip Shoulder Press:
1. 15kg x 30 reps
2. 25kg x 20 reps
3. 35kg x 15 reps
4. 45kg x 10 reps

MTS Shoulder Press:
1. 60kg x 15 reps
2. 70kg x 14 reps
3. 80kg x 10 reps
4. 90kg x 8 reps

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

Dumbbell Laterals:
1. 10kg x 15 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 17,5kg x 8 reps

Iso Lateral Leg Curls:
1.10kg x 20 reps
2. 20kg x 15 reps
3. 30kg x 10 reps
4. 30kg x 8 reps

ATX Lying Leg Curls:
1. 10kg x 15 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
4. 22,5kg x 8 reps

Seated Leg Curls:
1. 45kg x 20 reps
2. 65kg x 15 reps
3. 85kg x 10 reps
4. 95kg x 8 reps

Incline Lying Leg/Hip Lift:
15, 15, 10 & 10 reps

Hanging Reversed Crunches:
10, 15, 15 & 10 reps

Treadmill, inclination between 7,5-15%:
25 minutes
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