Shoulders, Hamstrings, Abs & Lower Back

Overhead Dumbbell Presses:
1. 15kg x 30 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 25kg x 8 reps

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

Seated OverheadbBarbell Press:
1. 30kg x 15 reps
2. 40kg x 10 reps
3. 50kg x 6 reps
4. 50kg x 6 reps

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

Lying Leg Curls:
1. 25kg x 20 reps
2. 40kg x 20 reps
3. 55kg x 12 reps
4. 62kg x 6 reps

Machine Hack Standing Leg Curls L/R:
1. 10kg x 10 reps
2. 10kg x 10 reps
3. 15kg x 10 reps
4. 20kg x 10 reps

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

MTS Abdominal Crunch:
1. 75kg x 30 reps
2. 85kg x 20 reps
3. 95kg x 20 reps
4. 105kg x 15 reps

Hanging Reversed Crunches:
15, 15, 12 & 10 reps

Lower Back Stretching:
10 minutes
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@sergeant wow that is a lot of shoulder work for one day. I think I would simply die from it

@TheGymNerd Those are only four exercises.

@sergeant Do you train shoulder only once a week? I would simply not be able to bring in the effort on a 6 Rep shoulder press after already having 11 sets on the same day.

So I like to split my total volume for each muscle more evenly over the week. But I guess the ability to better recover from higher volume increases with more training experience. So maybe I just need to work up to it 😅

@TheGymNerd I work out 4-5 times a week, so 1 or 2 muscle-groups will be attacked twice a week.