Shoulders & Legs
Overhead Dumbbel Presses:
1. 10kg x 40 reps
2. 15kg x 20 reps
3. 20kg x 15 reps
4. 25kg x 8 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
Machine Hack Overhead Presses:
1. 30kg x 15 reps
2. 40kg x 15 reps
3. 50kg x 10 reps
4. 60kg x 8 reps
Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 12 reps
4. 45kg x 10 reps
ATX Leg Curls:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 30kg x 6 reps
Seated Leg Curls:
1. 35kg x 20 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 95kg x 8 reps
Lying Leg Curls:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 10 reps
4. 55kg x 8 reps
Leg Extensions:
1. 32kg x 15 reps
2. 47kg x 12 reps
3. 62kg x 10 reps
4. 78kg x 8 reps
Hack Squats:
1. MW x 20 reps
2. MW+20kg x 15 reps
3. MW+40kg x 10 reps
4. MW+60kg x 10 reps
5. MW+80kg x 8 reps
Panatta Leg Press:
1.. 50kg x 15 reps
2. 100kg x 15 reps
3. 150kg x 15 reps
4. 200kg x 10 reps
Smith Machine Squats:
1. 50kg x 10 reps
2. 70kg x 10 reps
3. 90kg x 8 reps
4. 100kg x 6 reps
Bodyweight Standing Calf Raises:
300 reps
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