Shoulders, Legs & Calfs
(no belt or bandages)

Overhead Dumbbell Presses:
1. 10kg x 40 reps
2. 15kg x 30 reps
3. 20kg x 15 reps
4. 25kg x 6 reps

Dumbbell Laterals:
1. 10kg x 15 reps
2. 12,5kg x 10 reps
3. 15kg x 10 reps
4. 17,5kg x 6 reps

Machine Hack Overhead Presses:
1. 25kg x 20 reps
2. 35kg x 15 reps
3. 45kg x 10 reps
4. 55kg x 6 reps

Machine Laterals:
1. 15kg x 15 reps
2. 20kg x 15 reps
3. 25kg x 12 reps
4. 35kg x 6 reps

Lying Leg Curls:
1. 25kg x 30 reps
2. 40kg x 15 reps
3. 55kg x 10 reps
4. 55kg x 6 reps

Seated Leg Curls:
1. 40kg x 15 reps
2. 47kg x 15 reps
3. 55kg x 10 reps
4. 62kg x 6 reps

Panatta Leg Presses:
1. 50kg x 15 reps
2. 100kg x 15 reps
3. 150kg x 12 reps
4. 200kg x 10 reps
5. 250kg x 8 reps

Hack Squat:
1. MW x 10 reps
2. MW+20kg x 10 reps
3. MW+40kg x 10 reps
4. MW+60kg x 8 reps
5. MW+80kg x 6 reps

Incline Leg Press:
1. 150kg x 15 reps
2. 250kg x 15 reps
3. 350kg x 10 reps
4. 400kg x 8 reps

Bodyweight Standing Calf Raises:
300 reps

Lower Back Stretches:
10 minutes
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