Shoulders & Legs
(I had to adjust my workout due to lower back issues)

MTSbShoulder Press:
1. 50kg x 20 reps
2. 60kg x 20 reps
3. 70kg x 15 reps
4. 80kg x 10 reps

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

LF Shoulder Press:
1. 35kg x 20 reps
2. 45kg x 10 reps
3. 45kg x 10 reps
4. 55kg x 6 reps

Machine Hack Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 40kg x 6 reps

Lying Leg Curls:
1. 25kg x 30 reps
2. 32kg x 20 reps
3. 40kg x 15 reps
4. 47kg x 10 reps

Seated Leg Curls:
1. 32kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 55kg x 10 reps

Leg Extensions:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 15 reps
4. 47kg x 15 reps
5. 55kg x 15 reps
6. 62kg x 12 reps
7. 70kg x 12 reps
8. 78kg x 12 reps

Horizontal Leg Presses (stack):
1. 50kg x 40 reps
2. 72kg x 30 reps
3. 95kg x 20 reps
4. 117kg x 15 reps
5. 140kg (whole stack) x 10 reps

Incline Leg Press:
1. 100kg x 20 reps
2. 150kg x 20 reps
3. 200kg x 20 reps
4. 250kg x 15 reps

Kneeled Superman ( onball fours & lifting rightbarm andnleft Legnfor 10 secondsnandnthen switch):
4x10 seconds L/R
#blog #Bodybuilding #Fitness #recovery